Preparation: 10 minutes brisk walk on treadmill, or bike. Then: 6 lunges, 9 jumping jacks, and 12 squats.

Storm: 5 rounds for time of:
1 minute Treadmill or Assault Bike Sprint
5 Dumbbell Bench Press (AHAP)
5 Dumbbell Front Squats (AHAP)
5 Burpees

Finisher: 4 rounds of 25 sit-ups

1 comment
  1. stellaguinness said:

    Was able to run for about four minutes of the warm-up.
    Use the 30 pound dumbbells for both the benchpress and front squat. Completed in 19 minutes.
    Core work went well.


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