Preparation: For Time: 3 Rounds of 10: Lunges, 10: Squats, 15: Jumping Jacks, 5: Box Jumps Then: AMRAP in 6 minutes of Turkish Get-up.

Storm: Part 1-AMRAP in 20 minutes of  5: Burpees, 10: Dumbbell Snatch (AHAP, 5 RH, 5 LH), 10 Push-ups, 15: Dumbbell Swings (AHAP).  Part 2- Assault Bike Sprints of 30 seconds on 30 seconds off for 6 minutes.

Skill/Chill: Dead Bugs, Planks, Leg Lifts, Long Lunge Stretch

1 comment
  1. stellaguinness said:

    Used a 26 pound kettle bell for the one arm snatch, and kettle bell swings. Completed six full rounds, and the Barbies and snatches in the seventh round. Because the wait was lighter, I did The kettle bell swings unbroken. Try to do that for the snatches as well, but think that one or two rounds could’ve been broken up.
    Realize that I had not done my Turkish get ups. Used to 15 pounds, and completed 14 before my back really started bothering me. I stopped. I had two minutes and 15 seconds remaining for time.
    Completed the sprints on the bike. Those are awesome! Hard, but good for me.
    All in all, a great workout!


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