Preparation: 3 Rounds of 10: Arm Scissors, 10 Reverse Lunges, 10 Squats, 15 Jumping Jacks, 8 Box Jumps, and 5-10 Pike Push-ups.

Storm: AMRAP in 20 minutes of 4: Push-ups,  8 Dumbbell Thrusters, 10: Dumbbell Rows, 12: Split Squat (6 per leg). All movements AHAP. Switch out dumbbells for each movement as needed

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. Hollow Rocks  C. Flutter Kicks. D. Sit-ups.  Minimal rest between movements. Rest 1 minute between each round.

1 comment
  1. stellaguinness said:

    Used 25 pound dumbbell for thruster, and 30 pound dumbbell for the bent over row and squats. Completed 7 7 rounds.
    Bike sprints went well. Was definitely tired by the final round.
    Core work was awesome as usual.


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