This is an AMRAP finisher – as many rounds as possible. Complete the circuit as many times as you can in 4 mins, then rest for 60 secs. Repeat three times. At the end, add up your reps for your final score – if you were halfway through a round when the clock reached zero, then it’s discounted.
Do: 20 reps
(a) Start in a sturdy plank position with your feet shoulder-width apart and a dumbbell in each hand. (b) Draw your right elbow up to lift the weight off the floor. Keep it close to the body.
(c) Lower the weight back down and repeat, alternating sides. THRUSTER
Do: 10 reps
(a) Hold a pair of dumbbells just above your shoulders and lower into a deep squat.
(b) Press the weights straight up as you push back up to standing. Pause, then return to the starting position.
DUMBBELL BURPEE TO OVERHEAD PRESS
Do: 5 reps
(a) With your feet hip-width apart and a dumbbell in each hand, bend your knees to place the weights on the floor.
(b) Jump back into a plank position. Then do a press-up – lower your knees if necessary.
(c) Jump your feet back up to your hands and return to standing. Once upright, press the weights directly overhead – but don’t lock out your elbows. Hold for a sec, then lower the weights back to the starting position.