Preparation: 3 Rounds of 10: Arm Scissors, 10 Reverse Lunges, 10 Squats, 15 Jumping Jacks, 8 Box Jumps, and 5-10 Pike Push-ups.

Storm: 5 Rounds for time (rest 1 minute between rounds) 5 Dumbbell Row, 5 Dumbbell Hang Clean, 5 Dumbbell Front Squat, 5 Dumbbell Reverse Lunge, 5 Dumbbell Push Press, 5 Push-ups, and 5 Evil Wheels. Find a dumbbell weight that you can handle for all movements.  Don’t put the dumbbells down during the round. Time each round.

Finisher: 4 Rounds of Assault Bike Max Effort Sprints for 1 minute, followed by 1 minute rest.

Skill/Chill: 2 Rounds of 1 minute each. A. Leg Lifts  B. Hollow Rocks  C. Flutter Kicks. D. Sit-ups.  Minimal rest between movements. Rest 1 minute between each round.

1 comment
  1. stellaguinness said:

    Finished warm-up in about five minutes.
    For the first round are used 25 pound dumbbell, and then switch to 30 pounds R1 1:07, R2 1:18, R3 1:08, R4 1:09, R5 1:08.
    Bike sprints went well. Still feeling a bit week after being sick, but got through them.
    core Work is getting better every time we do it. Enjoyed it!


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: