Preparation: 3 Rounds of 10: Arm Scissors, 10: Push-ups, 10: Lunges, 15 jumping jacks, and 1 (per leg) 30 second Samson Stretch. 5 minute AMRAP of Turkish Get-up

Storm: For Time: 10 Rounds For Time:
5: Dumbbell Snatch
5: Dumbbell Lunge
5: Dumbbell Thruster
5: Dumbbell Bent Over Row
5: Dumbbell Curls
5: Dumbbell Reverse Lunge

Finish 4 rounds of 45 second Assault Bike sprints followed by 45 second recovery pedal.

Skill/Chill: 2 Rounds, 1 minute for each movement: Flutter Kicks, Planks, Hollow Rocks. Rest 1 minute between rounds.

1 comment
  1. stellaguinness said:

    Use 15 pound dumbbell for the Turkish get up, and completed 10. We’re with Cody on form for his.
    Used 25 pound dumbbell for the work out, and completed in 24 minutes.
    Bike sprints went well, I can see improvement, but still have a lot to work on.
    Same goes for Cora work.


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