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.

  1. stellaguinness said:

    Completed the work out in 24 minutes. Used 30 pound dumbbell for the bent over rows.
    Core work went well.


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