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Week of October 13th: "Don't be dumb...bell"
WORK: 
30 Minute AMRAP
   400 Meter run
   16 Dumbbell deadlifts
   14 Dumbbell split squats
   12 Dumbbell bench press
   10 Dumbbell bicep curls
     8 Dumbbell alternating
        hang snatches
    6  Dumbbell plank walk-
        overs
    4  Burpees over the
​        dumbbells
MODIFICATIONS:
​Run - supplement with a row, walk, crawl,
           etc. OR go for about 2:00 

Bench Press - if you don't have a bench,
           no worries! You can complete this
           movement lying on the ground.

Hang Snatches - Dumbbell Clean & Press

NOTE:
For split squats you should be in a lunge position and straighten your front leg while keeping your chest up and core tight. You are basically pulsing, so 1 rep = 1 pulse. Switch legs as you see fit.

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Alysa Horn

Certified Strength & Conditioning Coach
​Basketball Skills Trainer

My mission: change lives one drop of sweat at a time.

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