Preparation: 3 Rounds of 10: Arm Scissors, 10: Push-ups, 10: Lunges, and 1 (per leg) 30 second Samson Stretch. 5 minute AMRAP of Turkish Get-up

Storm: 4 rounds for time of:
1 minute Assault Bike Max Effort
6: Dumbbell Thrusters
12: Box Jumps
18: Mountain Climbers
24: Air Squats

Skill/Chill: 2 Rounds, 1 minute for each movement: Flutter Kicks, Planks, Hollow Rocks. Rest 1 minute between rounds.

1 comment
  1. stellaguinness said:

    Use 15 pound dumbbell for the Turkish get up, and completed 17.
    Used 25 pound dumbbells for thrusters. Completed in 22:49.
    Planks are still difficult, but getting better every time we do them. Flutter kicks, and hollow rocks are getting better as well. Great workout today!


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