Preparation: 3 Rounds of: 10 Arm Scissors, 10 Lunges, 10 Squats, 15 Jumping Jacks, 3 Push-ups.

Focus: Pull-ups: A. Max reps. (Rest 1 minute) B. 6-5-4-4-3

Storm: 4 Rounds For Time: 22-18-16-12
20 Hard Pulls on C2 Rower with damper set at 3-4 or 45 Second Assault Bike Sprint after each round of push-ups.

Skill/Chill: 2 rounds, 1 minute each of: Hollow Rocks, Sit-ups, Plank holds

1 comment
  1. stellaguinness said:

    I modified the warm-up, and work out just a bit because I did not have access to a pull-up bar.
    Warm-up: 10 sit ups, 10 lunges, 10 squats, 15 jumping jacks, five push-ups. Three rounds of this. Took about four minutes.
    Workout: Took 12 minutes and 20 seconds to complete. Added one movement, not sure of the name of it, I will text you with the details of how it went.
    Planks, sit ups, hollow rocks. We’re difficult after this workout. The whole thing was awesome!


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