Preparation: 3 Rounds of 10 Lunges, 10 Squats, 10 push-ups, 15 Jumping Jacks, 10 sit-ups, and 1 (per leg) 30 second Samson Stretch

Storm: With dumbbells (AHAP, change dumbbells as required for each movement) perform 7 rounds for time of:
6: Hang Clean
6: Front Squat
6: Push Press
6: Bent Over Row
6: Deadlift

Finisher: Assault Bike 5 rounds of: Max Effort 1 minute on, 1 minute recovery pedal.

1 comment
  1. stellaguinness said:

    Fort work out used 35 pound dumbbells for both the hang clean and front squat. Used 30 pound dumbbells for push press. Used 40 pound dumbbells for rent over row, and 50 pound dumbbells for dead lift. Completed in 25 .
    The bike went well. I am noticing I can endure longer times, and four more rounds. Definite improvement.


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