High Intensive Internal Training (HIIT) DAY 7

BURPEES TO CLEAN AND PRESS
Start in pushup position, holding a dumbbell in each hand. 
Perform a pushup. 
Still holding onto the dumbbells, pop up onto your feet. 
Clean the dumbbells to shoulder level. 
Stand up straight and press the dumbbells over your head. Repeat.

B. SUMO SQUAT TO BICEP CURL
EQUIPMENT: Dumbbell
Stand with your feet wider than hip-width apart, toes turned out, holding a pair of dumbbells between your knees. This is the start. 
Bending at your knees, lower your body until your thighs are parallel to the floor (A). Push yourself back up as you curl the weights up to your shoulders (B). Return to start. That's 1 rep.