“Big Bird”
Complete as many rounds as possible in 18 mins of:
20 Dumbbell Snatches, 50/35 lbs
20/15 Assault Bike Calories
20 Dumbbell Box Step-ups, 24/20 in
20 Pull-ups
GENERAL
Using a single dumbbell in this longer AMRAP workout
Looking to complete 3+ to 4+ rounds, or rounds taking less than 6 minutes to complete
DUMBBELL MOVEMENTS
Pick a weight that you can complete the snatches and box step-ups with 1 break max each round
For the dumbbell snatches, alternate hands every rep for a total of 20 reps
For the box step-ups, hold the dumbbell however you’d like and alternate legs for a total of 20 reps
PULL-UPS
Choose a bar pull-up rep number or variation that you can complete in 3-4 quick sets within the workout
BIKE
If unable to Assault Bike, Complete one of the following:
Equal Calorie Row, Bike Erg, Echo Bike,
200 Meter Run
If short on machines, stagger heats by 2 minutes