DB COMPLEX

Grab two dumbbells, and plan to keep them in hand throughout workout. You will flow from movement to movement non-stop until complex is complete, then repeat after a brief rest period. 

Video for Thrusters below, I think you know the rest listed. If not let me know

Every movement is 10 reps

1. Thrusters
2. overhead press
3. Front squat
4. Plank rows
5. Push-ups
6. Biceps Curls
7. Alternating forward lunges
8. Burpees

4 total rounds, then...

1 mile run outside or on treadmill

Cool-down with 100 crunches

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