Keep the load moderate so you can move well for the full 14 minutes—think a pair of dumbbells you could do for 8-10 solid thrusters unbroken. If you only have one dumbbell, do the goblet squat, alternating snatch, and suitcase carry/hold on the same side each round, and scale the push-ups to hands-elevated if needed. Inspired by today's trends — A weightlifting coach says these are the 5 dumbbell exercises he'd start with to build strength, stability, coordination and confidence.
- 8 Dumbbell Thruster @ 20lb
- 10 Alternating Dumbbell Snatch @ 25lb
- 8 Renegade Row @ 20lb
- 10 Alternating Reverse Lunge @ 20lb
- 8 Dumbbell Push Press @ 20lb
EQUIPMENT
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