Step-ups one DB (50/35 lb.)
We’re beginning the week with a triplet of a good amount of lower-body effort with a secondary element of the shoulders for pulling and holding. The load is intended to be light to moderate on both dumbbell movements, with the Hip Extensions being unloaded.
This workout begins with Step-ups, which will tax the legs and be a bit of grunt work. The DB Snatches will also tax the legs and low back, but are a bit more explosive (a.k.a metabolic) with an overhead element. The loading on the DB Step-ups and DB Snatches should be light enough for you to complete your sets of 27 and 21 in 1-2 sets, and 15 and 9 unbroken.
You’ll most likely be able to complete the Hip Extensions unbroken, but with the compounding fatigue of the other movements, you may want to break up the reps into sets of 10-12 with short breaks.
Shoot for overall finishing time between 10-12 min.