Preparation: For Time: 3 Rounds of 10: Lunges, 10: Squats, 10 push-ups, 15 Jumping Jacks.

Storm: For Time: 300 Kettlebell Swings (KBS) and Ring Dip Complex. Perform three rounds as follows 10: Kettlebell Swings (KBS), 1: ring dip, 15: KBS, 2: ring dips, 25: KBS, 3: ring dips, 50: KBS. Use a kettlebell weight that you know you can swing 25-30 times unbroken.

Skill/Chill: 4 rounds of 25: Abmat sit-ups and 1: 15-second Samson Stretch per leg.

1 comment
  1. stellaguinness said:

    Finished warm up in about four minutes. Also did stretching in the warm-up.
    Used a 26 pound kettle bell for the swings, and it did the ring dips unassisted. Finished in 20 minutes and four seconds.
    Worked on pull-ups, and did the sit ups as well. Everything went well tonight. Looking forward to tomorrow! Starting to feel better.


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