Friday Flow

Choose a pair of dumbbells you can move for all rounds with unbroken sets on the thrusters and controlled rows — roughly moderate, around 25-40 lb each for many intermediate athletes. If you only have one dumbbell, do the thrusters and renegade rows one side at a time and alternate arms each round. Inspired by today's trends — 4-Day Dumbbell-Only Workout Plan With Progression | Massiv.

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