Preparation: 3 Rounds of 10: Arm Scissors, Reverse Lunges, Squats, Jumping Jacks, and  5: Box Jumps.

Storm: AMRAP in 20 minutes of  8: Dumbbell Thrusters, 10: Dumbbell Rows, 12: Split Squat (6 per leg).

Finisher: 6 Rounds of Assault Bike Sprints for 45 seconds, followed by 30 seconds of light, recovery pedaling.

Skill/Chill: 2 Rounds of 1 minute each. A. Leg Lifts  B. Planks C. Flutter Kicks. Minimal rest between movements. Rest 1 minute between each round.


  1. stellaguinness said:

    Used 30 pound dumbbell for thruster and squats, 50 pound for bent over row. Completed for rounds, and Froster’s and fifth.
    Bikes friends were hard. Accidentally missed counted and completed five rounds.


  2. cnbdolinsekmsncom said:

    The stranger hath returned. Did the warm-up in 10 minutes. I was able to get through 4 rounds in 20 min. I’d say: “Don’t sweat it,” but it’s too late. I got through 5 of the bike sprints.


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