New exercises in this series include squat jumps, dumbbell swings, sumo-deadlift high-pulls (SDHP), leaning-rest dumbbell rows, bear crawls and handstands. We will post How To explanations for these exercises soon.

Notice that the only equipment required for these workouts are dumbbells, though different weights are needed: 5 lb dumbbells for the “TarBaby” and much heavier dumbbells for “Grace”. If I specify a weight, we call it “RXd” and I strongly recommend approximating the prescribed weight as best as possible.

1. Sit-ups and Squat Jumps
   

   FOR TIME:
   50 sit-ups
   10 squat jumps
   40 sit-ups
   10 squat jumps
   30 sit-ups
   10 squat jumps
   20 sit-ups
   10 squat jumps
   10 sit-ups
   10 squat jumps

2. Dumbbell Swings and Sumo-Deadlift High Pull
   

   15-12-9
   dumbbell swings (one 25 lb dumbbell)
   sumo-deadlift high pull (2 x 25lb dumbbells)
   FOR TIME

3. TarBaby Complex
   

   3 rounds with 5 lb dumbbells:
   10 lunges with DBs overhead
   10 push-ups on DBs
   10 rows with each hand, alternating (still in push-up position)
   10 hollow-back rocks with DBs in hands
   10 sit-ups with DBs, 10 punches thrown, alternate hands (sit-up, throw right dumbbell punch… repeat with left)
   FOR TIME

4. Grace
   

   30 repetitions
   dumbbell clean & jerk
   FOR TIME

   Men: 25 lb dumbbells
   Women: 12 lb dumbbells

5. Bear Crawls and Handstands
   

   15-12-9
   bear crawl, meters (15 meters, then 12 meters…)
   handstands

   • handstand = kick to handstand against wall — tight form, elbows locked straight, knees straight, butt tight, toes pointed

   FOR TIME

Enjoy!

Feedback and progress reports are high priority. With feedback, productive substitutions and modifications are possible.