“Hot Rod”

For Time:


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)