Preparation: 3 Rounds of 10: Arm Scissors, 10: Push-ups ( or 5 pike push-ups), 10: Lunges, and 1 (per leg) 30 second Samson Stretch. 5 minute AMRAP of Turkish Get-up

Storm: 4 rounds for time of:
1 minute Assault Bike Max Effort
6: Dumbbell Thrusters
12: Box Jumps (Or max height vertical jump)
18: Mountain Climbers
24: Air Squats

Skill/Chill: 2 Rounds, 1 minute for each movement: Flutter Kicks, Planks, Hollow Rocks. Rest 1 minute between rounds.

1 comment
  1. stellaguinness said:

    Completed 15 Turkish get ups using a 15 pound kettle bell.
    Completed the work out in 23 minutes. Used 25 pound dumbbells for the thruster.
    Core work was it difficult after this workout. All in all, a great day at the gym. Thank you!


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