6 Dumbbells of Death

Usually known as 3 Bars of Death because we set up one bar for each of three movements. However, we have entered the Twilight Zone, therefore we will adapt using 2 dumbbells for each of the three movements.

Warm up: 2 Rounds

200 Run or 1 Minute of High Knees 5 Inchworms

25 Straight Leg Situps

Main Set: Option 1 > 3 Months

AMRAP in 20 Minutes

10 DB Deadlifts 15/20 each

10 DB Power Cleans 15/20 each

10 DB Push Press 15/20 each


Option 2 < 3 Months

AMRAP in 15-20 Minutes

10 DB Deadlifts 10/15 each

10 DB Power Cleans 10/15 each

10 DB Push Press 10/15 each


Option 3 < 1 Month

Complete 4 rounds

10 DB Deadlifts 5/8 each

10 DB Power Cleans 5/8 each

10 DB Push Press 5/8 each


Cool Down: 25 Straight Leg Situps

Shoulder/Chest Static Stretch Child's Pose 3 Sets of 30 Seconds each lower back and piriformis stretches

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