Preparation: 2 Rounds of 10 Arm Scissors, 10 Reverse Lunges, 10 Squats, 15 Jumping Jacks, and 5 Pike Push-ups.
Storm : 100 Push-ups, 100 Sit-ups, 100 Squats, 100 Dumbbell Rows
Finish: 1 minute of a. Hollow Rock, b. Evil Wheels. Minimal rest between core work.
Preparation: 2 Rounds of 30 Jumping Jacks, 10 Burpees, 30 Mountain Climbers, 20 Lunges.
Storm: 30 minutes of Assault Bike work. Alternate max effort sprints with slow recovery pedal for a total of 30 minutes.
Finisher: 4 rounds of Simple Get-ups (SGU) To perform a SGU start from an athletic standing position (toes forward) move to the floor, lie face down, move back up to athletic position. Switch every other round from face down to your back.