Here’s an awesome Single-Arm Dumbbell Flow for you to try…
Just with a Single Dumbbell.
3 High Pull
3 Power Snatch
3 Arnold Press
3 Front Rack Squat
Hit all of those movement on one arm UNBROKEN then rest for a good 20 secs of so.
Then go ahead and hit the flow on your other arm.
Rest anywhere from 60-90 secs between rounds.
Hit a total of 6 rounds per arm for a good dose of dumbbell work.
The ARNOLD PRESS will more than likely be your limiting movement in the flow so go as HEAVY as you can handle for that movement.