“Hot Rod”
For Time:
24-20-16-12:
Calorie Assaut Bike
Alternating Dumbbell Snatches (50/35)
Calorie Assault Bike
Dumbbell Goblet Front Squats (50/35)
Just a bike and a dumbbell in this descending repetition triplet workout. The snatches are likely the limiting factor of the two dumbbell movements. Athletes should choose a weight that they could complete the set of 24 alternating snatches (12 per arm) unbroken when fresh. The calories for women on the Assault Bike will be 18-15-12-9 respectively per round. If short on bikes, stagger by 2 minutes. If unable to Assault Bike, complete one of the following:
Equal Calorie Row
Equal Number of 10 Meter Shuttle Runs
(ComptrainClass 8.19.18)