General Warm-Up
1:00 Arms Only Assault Bike
10 reps per side – Thoracic Rotation
Dumbbell Circuit
5 reps per side – Dumbbell Halo
5 reps per side – Half Kneeling Dumbbell Windmill
10 reps per side – Dumbbell Single Arm Arnold Presses (teach this)
Team Conditioning
In teams of two, complete the following for time:
50 Calories of Assault Bike + 50 Calories of Rowing (each)*
40 Synchronized Dumbbell Thrusters (35/25 lbs)
40 Calories of Assault Bike + 40 Calories of Rowing (each)*
30 Synchronized Dumbbell Thrusters (35/25 lbs)
30 Calories of Assault Bike + 30 Calories of Rowing (each)*
20 Synchronized Dumbbell Thrusters (35/25 lbs)
20 Calories of Assault Bike + 20 Calories of Rowing (each)*
10 Synchronized Dumbbell Thrusters (35/25 lbs)
10 Calories of Assault Bike + 10 Calories of Rowing (each)*
*Each partner must complete both the prescribed calories of Assault Bike and Rowing. Partner 1 must complete the bike calories while Partner 2 completes the rowing calories, and then they switch roles. Pairs get only one Concept 2 erg, one Assault Bike, and two sets of dumbbells.