Preparation: 3 Rounds of 10: Lunges, 10: Squats, 10: Mountain Climbers 15: Jumping Jacks.

Storm: In 30 minutes perform as rounds as possible of the triplet: Dumbbell Curl (AHAP), Push-up, Sit-up. First round is 1 rep of each movement, second round is 2 reps of each movement, third round is 3 reps of each movement, fourth round is 4 reps of each movement…and so on until 30 minutes have expired.

Finisher: 3 Rounds of Assault Bike Max Effort for 2 minutes, followed by 1 minute of light, recovery pedaling.

Skill/Chill: 2 Rounds of 1 minute each. A. Leg Lifts  B. Planks C. Handstand Holds. Minimal rest between movements. Rest 1 minute between each round.

1 comment
  1. stellaguinness said:

    Finished warm-up in about four minutes.
    Used 25 pound dumbbells for the curls. Finished 16 full rounds, and 10 curls into my 17th.
    Max effort bike Sprint were difficult for two minutes.
    Really enjoy this work out!


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