Preparation: Assault Bike 2 minutes of moderate effort (A.) 1 round Agile 8. (B.) Arm Circuit

Storm:10 Rounds For Time:
2: Box Jumps
3: Dumbbell Rows (RH and LH) (AHAP)
5: Dumbbell Curls (RH and LH) (75% of 1 RM)
7: Push-ups
10: Evil Wheels

Finish  2: Two minute rounds of max effort Assault Bike sprints. Rest 1 minute between rounds.

Skill/Chill: 5 Rounds: Max time handstand holds.


Preparation: 2 Rounds of 10 Arm Scissors, 10 Lunges, 10 Squats, 15 Jumping Jacks, 5 Vertical Jumps

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

Finisher: A. 3 Rounds of Assault Bike Sprints for 2 minutes 30 seconds, followed by 60 seconds of rest.

1 comment
  1. stellaguinness said:

    Used 40 pound dumbbell for single arm row, and 20 pound dumbbells for curls. Finished in 20:15.
    Bike sprints went well. Round one, 1:15. Round 2:.55.
    Tried several times to get into a handstand, and could not do it tonight. Unsure if that is due to lack of practice, or sheer exhaustion. I’m guessing a little of both.


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