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

Storm: AMRAP in 20 minutes of  6: Dumbbell Thrusters, 10: Dumbbell Swings, 10: Push-ups, 12: Split Squat (6 per leg).

Finisher: 6 Rounds of Assault Bike Sprints for 30 seconds, followed by 30 seconds of light, recovery pedaling.

Skill/Chill: 2 Rounds of 1 minute each. A. Leg Lifts  B. Planks C. Flutter Kicks. Minimal rest between movements. Rest 1 minute between each round.

1 comment
  1. stellaguinness said:

    Used 25 pound dumbbells for the work out. Finished six full rounds and Froster’s, dumbbell swings, and three push-ups. Instead of split squats, I did weighted squats. Unfortunately, balance was very poor, and could not accomplish the split squat. Perhaps I shall work on that for skill.
    Bike sprints went well. Improving stamina every time we do these. They’re awesome!


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