Preparation: For Time: 3 Rounds of 10: Lunges, 10: Squats, 15: Jumping Jacks, 5: Box Jumps Then: AMRAP in 6 minutes of Turkish Get-up.

Storm: Part 1-AMRAP in 20 minutes of  5: Burpees, 10: Dumbbell Snatch (AHAP, 5 RH, 5 LH), 10 Push-ups, 15: Dumbbell Swings (AHAP).  Part 2- Assault Bike Sprints of 30 seconds on 30 seconds off for 6 minutes.

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

1 comment
  1. stellaguinness said:

    Finish the warm-up in about four minutes.
    Completed 18 Turkish get ups with a 15 pound dumbbell.
    Used a 30 pound dumbbell and finished 6 Full rounds , and got two at five push-ups in the seventh.
    Bikes friends went well. Had to time myself, so didn’t get to go as fast as normal.


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