Full Body Fire

Equipment: dumbbells, chair/elevated surface

Format: 40 on 10 off x3

C1

• 3 Single arm snatches

• Alternating reverse lunges

• Plank jump push up

• Heel stomper

C2

• Modified man maker

• 1 1/4 hip thrusts

• Blast offs

• Wall sit bicep curl

C3

• 3 Narrow to 3 underhand row

• Alternating banded curtsy hip abduction

• 4 tricep dips box jump

• Spidy plank