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For Time 21-18-15-12-9-6-3 reps of Double DB Deadlift Push-Up Box Jump Over / Box Step Over After each round: 200m Run / Row Score: Total time to complete ➡️ Train at the gym or at home. FLEX has Full Gym and Dumbbell-Only tracks. Switch anytime. 14-Day Free Trial. Start Today! #fullbody #metconworkout #metcon #dumbbellworkout #dumbbellhiit | Serge Fitness
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Here’s the full workout: 1a) Double front rack squats 3 sets — 8–12 reps 1b) KB chop 3 sets — 6–10 reps per side 2a) Clean to press 3 sets — 8–12 reps 2b) Locomotive row 3 sets — 12–20 reps 3a) KB swing 3 sets — 12–20 reps 3b) Pushups 3 sets — 12–20 reps 3c) Suitcase march 3 sets — 6–10 reps per side (slow tempo) This is how I implement these 6 first responder essential movements. | Everyday Heroes Fitness
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