Preparation: A. Assualt Bike easy pace for 2 minutes. B. 1 round. 1. Foam roll IT band 10 per leg. 2. Foam roll inner thigh (adductor to just above the knee) 10 per leg. 3. Foam roll piriformis for 30 seconds per side. 4. V-up 10x (flat on your back, legs together, roll back and touch toes to ground behind your head, then sit-up with legs descending into an “v” on the floor, and reach for your toes.) 5. Fire Hydrants 10 per leg, forward and back rotation. 6. Groiners 10 reps (Basically slow mountain climbers. Hold the stretch at each rep for a 3-5 count.) 7. Frog Jumps 10 reps. 8. Two Samson stretch at 20 seconds per leg. These 8 exercises comprise adaptation of the “Agile 8.”

Focus: 10 Rounds of 10 Kettlebell Swings: Use the heaviest bell you can swing. The goal is to perform unbroken rounds of 10. Rest as needed between rounds. Rest 2 minutes after round 10.
Pull-ups: 2 Rounds of 10 arm scissors, then 5-4-3-2-2

Finish: 3 Rounds of 1 minute C2 row sprints and 1 minute of a. sit-ups, b. evil wheels, c. sit-ups. Minimal rest between sprints and core work.


Preparation:2 Rounds of 10 Arm Scissors, 10 Reverse Lunges, 10 Squats, 10 Jumping Jacks, 5 Vertical Jumps, and 7 Push-ups.

Storm: 10 Rounds of Assault Bike Sprints for 45 seconds, followed by 30 seconds of light, recovery pedaling.

Skill/Chill: 15 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 getting to the floor face down to beginning the movement from your back.

  1. stellaguinness said:

    Stretching went well.
    Used 50 pound kettle bell for the work out. Was able to do each that unbroken.
    Definitely could feel the pull-ups today. Got them done though. Each round unbroken.
    Core work was awesome. Getting better at the rower. Was able to row in one minute 261 meters.


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