“Round of Applause”

4 Rounds For Time [30 Minute Cap]:
12/9 Calorie Assault Bike
30 Single Dumbbell Power Snatches (50/35)
12/9 Calorie Assault Bike
*30 Step-Back Lunges* (50/35)

Round 1: Bodyweight Lunges
Round 2: Jumping Lunges
Round 3: Single Dumbbell Goblet Lunges
Round 4: Single Dumbbell Overhead Lunges

HOME GYM

4 Rounds For Time:
200 Meter Run
30 Single Dumbbell Power Snatches
200 Meter Run
30 Single Dumbbell Step-Back Lunges