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

Focus: Pull-ups: A. Max reps.Then. B. 5-5-4-3-2

Storm: For Time: 10 Rounds For Time:
5: Kettlebell Snatch
5: Kettlebell Overhead Squat
5: Kettlebell Push Press
5: Kettlebell Bent Over Row
5: Kettlebell Swings
5: Kettlebell Deadlifts

Finisher: 4 rounds of 45 second Assault Bike sprints, 2: 15-second Samson Stretch per leg.

1 comment
  1. stellaguinness said:

    Warm-up: took four minutes.
    Max representative pull-ups, seven.
    Use a 26 pound kettle bell for the movement except the overhead squat. Use a 15 pound kettle bell for that. Finished in 21 minutes and 50 seconds. Took my time with each movement to make sure that form was correct. With event of a row, it hurt too much, so I illuminated that one.
    Bike sprints went great. Completed 39 cal.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: