2017/02/26

Preparation: 3 minutes Assault Bike at a moderate pace. Then: (A) 1 Round: Agile 8. (B) Shoulder Circuit plus 2 rounds of: 2 bottoms up kettlebell overhead hold while walking in place holding knee up at waist for count of 2. 10 lunges with each arm. 5 bottom up kettlebell overhead press per arm. (Use very light kettlebell)

Storm: For Time::

1 minute Assault Bike Sprint
21 Dumbbell Thrusters
45 Second Assault Bike Sprint
18 Dumbbell Thrusters
30 Second Assault Bike Sprint
15 Dumbbell Thrusters
15 Second Dumbbell Thrusters
1 minute Assault Bike Sprint
12 Dumbbell Thrusters
45 Second Assault Bike Sprint
9 Dumbbell Thrusters

Finisher:  4 Rounds of 25 sit-ups

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1 comment
  1. stellaguinness said:

    Used 30 pound dumbbell for thruster, and completed in 20 minutes. Did a little extra at the end. Adding 30 more seconds for the assault bike sprint.
    Core work went well. I’m able to get through more rounds unbroken. The fourth was a little tough though. Try to take very short breaks in between each round of sit ups.
    The kettle bell is missing from the gym, or I just can’t find it. Was not able to complete that.

    Like

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