Preparation: 3 Rounds of 10: Arm Scissors, 10: Jumping Jacks, 10: Mountain Climbers, and 1 (per leg) 30 second Samson Stretch.

Storm: With Dumbbells (AHAP) perform 5 rounds for time of:
12: Power Snatch
8: (per leg) Reverse Lunge (Front Rack)
7: Push Press
5: Bent Over Row
9: Front Squat

Finisher: 2 rounds of Assault Bike sprints: 1 minute, 45 second, and 30 seconds.  Between rounds rest is equal to sprint time.

Skill/Chill: 2 Rounds, 1 minute for each movement: Dead Bugs, Planks, Leg Lifts. Rest 1 minute between rounds.


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