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.