Preparation: 3 Rounds of 10: Arm Scissors, Reverse Lunges, Squats, Jumping Jacks, and  5: Box Jumps.

Storm: AMRAP in 20 minutes of  8: Dumbbell Thrusters, 10: Dumbbell Rows, 12: Split Squat (6 per leg).

Finisher: 6 Rounds of Assault Bike Sprints for 45 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:

    Completed warm-up in about four minutes.
    Used 30 pound dumbbells for both the thruster and row. Unable to do split squat because of balance. Did weighted squats instead using a 25 pound dumbbell. Completed six full rounds.
    Bike sprints were difficult today. I think I’m tired. 🙂
    Planks, leg lifts, and flutter kicks all went well. Getting better at holding the plate for a minute.


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