21-18-15-12-9-6-3 reps for time of:
Dumbbell burpee / hang squat clean / thrusters, 10-20 lb dumbbells
Pull-ups , assist as needed
The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster.
Post time to comments.
She does these burpees with a strict push-up which is not necessary but this is the best video I could find.
Guess I need to start making my own demo videos. 😉
8# db (16# total) – my other Dumbbells are interchangeable and make it hard at times for cleans.
Assisted pull ups
Even though I went light and had more assists- this kicked my butt. I thought about quitting several times. The lighter weight helped to focus on form. I did burpee to plank, but caught myself several times going down to push up without thinking!
20 lb Dumbbells
If I had my 10 lb dumbells I totally would have switched but I left them behind at on our vacation!
10 lb. Dumbbells (20 lbs. totally)
Had to catch my breath a couple times! Whew!
14:47 7.5# dumbbells (15# total) and assisted pull-ups. That was HARD!!!
30 min elliptical after.
10 lb dumbbells
Burpees to plank (nursing a volleyball injury on my hitting arm)
Band assisted pull-ups
All day at the zoo! Then:
Burpees to the floor
Self asst pull ups, heels on floor
22:54. Ouch I say, Ouch. I did jumping pull ups. really need to invest in some bands. Used 8# because my adjustable ones were not good for this. Thanks for a great workout