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.

1 comment
  1. stellaguinness said:

    Used 25 pound dumbbells for work out. Finished in 23:04. The hardest part where the lunges, difficulty with balance.
    Bikes friends went well. It was hard to maintain for one minute, but I see improvement every time we do this.
    Planks, leg lifts, and dead bugs were great! Another good day overall.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: