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.