Preparation: A. Assault Bike moderate 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 7. Frog Jumps 10 reps. 8. Two Samson stretch at 20 seconds per leg.
Storm : 10 minute AMRAP: (Dumbbells AHAP):
10: Power Snatch (5 right-hand, 5 left-hand)
4: Box Jumps
10: Evil Wheels
Finisher: 3 Rounds of Assault Bike Sprints
Max effort for 3 minutes
Rest 1 minute 30 seconds
Max effort for 2 minutes
Rest 1 minute
Max effort for 45 seconds
Rest as need and start the next round
Skill/Chill: 3 Rounds of max time handstand holds
Preparation: 2 Rounds of 20 Jumping Jacks, 4 Push-ups, 8 Lunges.
Storm: 100 Dumbbell Swings for Time: Perform one round as follows 10: Dumbbell Swings (DBS), 1: Push-up, 15: DBS, 2: Push-up, 25: DBS, 3: Push-up, 50: DBS. Use a dumbbell weight that you know you can swing 25-30 times unbroken.
Skill/Chill: As many rounds as possible in 6 minutes 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.