A full-body compound movement involving a burpee with dumbbells followed by a double dumbbell snatch or overhead press, emphasizing explosive power and conditioning.
Maintain a flat back during the burpee, use explosive power to lift dumbbells overhead, and keep core engaged throughout.
Front Shoulder & Quads
Short, handheld bars with fixed or adjustable weights on either end for a wide range of movements.
Advanced: Requires high skill, precision, and experience.
Bilateral: Each rep engages both sides of the body simultaneously.
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