Full Body Fire

Equipment: dumbbells, chair/elevated surface

Format: 40 on 10 off x3

C1

• Squat pulse to press

• Alternating reverse fly

• Burpee

• Alternating curtsy lunge with hammer curl

C2

• Plank row kickback

• DB swing

• Reg curl to hammer

• Broad jump burpee mod

C3

• Hip thrust x10xAMRAP

• Chest fly to pull over

• Blast offs

• Weighted toe touches