Preparation: 3 Rounds of: 10 Arm Scissors, 10 Lunges, 20 Jumping Jacks, 10 Push-ups, 5 Box Jumps.

Focus: Ring Dips: Max reps in 2 minutes.

Storm: For Time 300 kettlebell Swings (KBS) and Goblet Squat Complex. Perform three rounds as follows 10: kettlebell Swings (KBS), 1: Goblet Squat, 15: KBS, 2: Goblet Squat, 25: KBS, 3: Goblet Squats, 50: KBS. Use a kettlebell weight that you know you can swing 25-30 times unbroken. Use the same kettlebell for the Goblet Squat.

Finish: 2 rounds, Assault Bike 1 minute sprint.  1 minute each of: Hollow Rocks,  Plank.

1 comment
  1. stellaguinness said:

    Had to do things a little out of order based on space.
    Used a 26 pound kettle bell, and completed in 24 minutes 20 seconds. Not thrilled with this time as I’ve done better in the past.
    Bike sprints, planks, hollow rocks went well.
    Ended with ring dips. Completed 11 in two minutes. These were unassisted. I was happy with that.


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: