Team! 
This is a short workout at high intensity that will leave you breathless! This is a sprint - so don't think about it - just do it! ...and enjoy the little core stinger at the end! 
Cheers!
-Carla

Warm Up

AMRAP 5 min (As many rounds as possible in 5 minutes)

• 10 air squats

• 5 up-downs

Movement Practice

Take 5-10 minutes to test out your dumbbell thruster weight for the workout. Weight should be moderate where you are able to do 10 repetitions unbroken with reps 7-10 becoming challenging. 

Workout

AMRAP 10:00 (As many rounds as possible in 10 minutes)

3 dumbbell thrusters

10 Up-downs

6 dumbbell thrusters

10 Up downs

9 dumbbell thrusters…..

… and so on for as many rounds as you can in 10 min.

Score: Total repetitions.

Core Accessory

TABATA 20 seconds work/10 seconds rest x 8 min (2 rounds of each of the 4 movements)

How To: Perform the hollow hold for 20 seconds, rest for 10 seconds, then perform the left side plank for 20 seconds and rest 10 seconds, then perform the superman hold for 20 seconds and rest 10 seconds, and continue on with each movement in sequence until you have completed 2 rounds of all the movements.

• Hollow hold  

• Left side plank

• Superman hold

• Right side plank

Cool-Down

15-minute post-workout deep stretch