Thursday, March 5, 2020

5
Mar

Thursday, March 5, 2020

Complete as many rounds as possible in 20 mins of:
12 Assault Bike Calories
15 Dumbbell Renegade Rows, pick load
30 Dumbbell Farmers Carry Walking Lunges, pick load
15 Dumbbell Shoulder-to-Overheads, pick load
15 Double Dumbbell Front Squats, pick load

Teams of 2: I go, you go, each movement;
AMRAP 20 min; 1. 1/5 cals of test week assault bike (Ex: 50 cals in 5 min test/today perform 10 cals)
2. 15 DB renegade row + devils press (plank position+ row 1 rep on each arm + burpee into double DB snatch)
3. 30 DB farmers carry walking lunges (15 each leg)
4. 15 double DB shoulder-oh
5. 15 double DB front rack front squats
*partner 1 begins with bike, p2 is resting, once p1 finishes bike, p2 completes bike while p1 rests… continue through this sequence for a 20 min AMRAP.