Preparation: For Time: 3 Rounds of 10: Lunges, 10: Squats, 1 (per leg) 30 second Samson Stretch

Storm: With a 65# barbell perform 5 rounds for time of:
6: Hang Clean
6: Front Squat
6: Push Press
6: Bent Over Row
6: Stiff-leg Deadlift

Finisher: Assault Bike: Sprints 4 rounds of: 1 minute on, 1 minute rest.

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

1 comment
  1. stellaguinness said:

    Warm-up, felt great! Completed that in four minutes.
    Use the dumbbells because I did the workout from the home gym. Was able to do the hang cleans, squat, and push press. The dead lift I think would’ve been OK, but trying to pick them off the ground was difficult, and caused a little pain. So did the bent over row. That may be a movement I need to brush up on. I could be doing it wrong. In any regard, I finished in nine minutes. Of course, I am very particular about my form, so that is probably why the extra time.
    The bikes went great. I’m in it is hard, but I hung in and completed it. Thank you very much for this work out! It’s what I needed today.


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