Preparation:3 Rounds of 10: Lunges, 10: Squats, 15: Jumping Jacks, 5: Box Jumps.

Storm: AMRAP in 20 minutes of  5: Burpees, 10: Dumbbell Snatch (AHAP, 5 RH, 5 LH), 10 Push-ups, 15: Jumping Jacks .

Finisher: Assault Bike Sprints of 45 seconds on 30 seconds off for 6 minutes.

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

1 comment
  1. stellaguinness said:

    Warm-up: four minutes.
    Workout: used 30 pound dumbbell for the one arm snatch, completed seven full rounds, and two Barbies into the eighth.
    Completed sprints. As usual, they are difficult, but getting better every time we do them.


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