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.