Complete the following every 30 seconds for 20 minutes.
Alternating between 3 reps of decline pushups & 3 reps of DB Thrusters
Here is an example:
At 0:00, perform 3 reps of decline pushups, then rest. At the 0:30 second mark, perform 3 reps of DB Thrusters, then rest. At the 1:00 mark, perform decline pushups again. At 1:30 seconds, perform DB Thrusters. Continue alternating between decline pushups and DB Thrusters until the clock hit 20:00.
Select a weight that will challenge you. If decline pushups are too difficult, scale them down to standard pushups. Adjust the weight of your dumbbells if needed. You may also skip a round if you need to take a longer rest period. This is a partner workout. One person may start with decline pushups; the other with DB Thrusters.