Team! 
This dumbbell complex will get really spicy over 20 minutes! It looks like a heavy day, but don't let the low repetitions fool you! The EMOM time domain with a total body complex is no joke! This can also be done with a barbell instead of dumbbells.
Enjoy this one!
-Carla

Warm-Up

TABATA - 20 seconds of work/10 seconds of rest for a total of 12 rounds (6 minutes). Ex- 20 seconds of up downs/10 seconds of rest. Then 20 seconds of push-ups and 10 seconds or rest. Continue until you have done each of the three movements in sequence 4 times.

• Up Downs

• Push Ups

• Air squats

Movement Practice

Watch the videos carefully and practice each movement. Select a set of dumbbells that allows you to do the entire complex in 20-30 seconds. Do one or two trial runs of the complex to ensure you are selecting an appropriate weight.

Workout

EMOM 20 minutes - Do the following complex of movements each minute on the minute for 20 minutes.

• 1 Dumbbell Deadlift

• 1 Dumbbell Hang Power Clean

• 1 Dumbbell Push press

• 3 Dumbbell Front Squats

Cool-Down

15-minute lower back care