Warm-Up.
3-6 minutes of CARs.
Pick your top three areas of need and perform one minute per area.
Followed by…
Nose to Wall Handstand Hold x 60 seconds
Pec Stick (or Medicine Ball) Activation x 60 seconds
Russian Baby-Makers x 10-15 reps
Pec Stick (or Medicine Ball) Activation x 60 seconds
Burpee Broad Jumps x 10
Then…
“Dustin Tannenhaus”
In teams of 4 (Dustin’s favorite number), with only one teammate allowed per station, complete as many rounds and reps as possible in 33 (Dustin’s age) minutes of:
Station 1 – 15 Burpees (The year Sofia & Dustin were married)
Station 2 – 29 Kettlebell Swings (The date Sofia & Dustin got married)
Station 3 – 7 Dumbbell Clusters (The month Dustin was born)
Station 4 – 25 Calorie Row (The day Dustin was born)
At the top of every minute, athletes must stop what they are doing and perform 8 Air Squats to commemorate Dustin and the month he and Sofia were married.
RIP Dustin.
AMRAP 33 15 burpee, 29 KBS 53#, 7 cluster 95 bar, 25c row
4 rds + 3 burpee
Still not breathing right ??
33:00 AMRAP: 15 Burpees 29 Kettlebell Swings, 24 kg 7 Dumbbell Clusters, 36 kg 20 Assault Bike Calories + the air squats every minute
Rds: 5 +59
GREAT WU + 10 min TM Run with Nasal Breathing only – 1.308 miles
A. Dustin Tannenhaus
AMRAP 33 min – 4 rounds + 49 reps (done solo)
15 Burpees
29 KBS @ 16kg
7 DB Clusters @ 25# DBs
25 Cal Row – 3:02 / 3:17 / 3:17 / 3:15
***8 Air squats on the top of each min (Air squats have NEVER been so tough!!!)
B. Power Abs
3 Rounds
Ring Rollouts x 10