Preparation: For Time: 3 Rounds of 10 Lunges, 10 Squats, 10 Pike position push-ups, 15 Jumping Jacks, and 1 (per leg) 30 second Samson Stretch

Storm: With dumbbells (AHAP) perform 5 rounds for time of:
6: Hang Clean
6: Front Squat
6: Push Press
6: Bent Over Row
6: Stiff-leg Deadlift

Finisher: Assault Bike 4 rounds of: Max Effort 1 minute on, 1 minute recovery pedal.

1 comment
  1. stellaguinness said:

    Warm-up took about 8:15.
    Used a 30 pound dumbbell for all movements. Finished in 14: 30.
    Bike sprints were difficult to maintain for one minute.
    Everything went great today!


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