Preparation: (A.) 1 round of: Agile 8. (B.) 3 rounds of the Shoulder Circuit. (C.) 4 minutes of Turkish get-ups.

Focus:  (A.) 10 Rounds of 5 dumbbell rows. Alternating arms. (AHAP). (B.) Hip Hinge Hold. (Hold deadlift starting position for 2 minutes. If you can’t hold good form for two minutes take as many rounds as needed to accumulate 2 minutes total. Break as soon as physical form breaks, not when your mind says, “stop”.)

Storm: (AHAP) 3 Rounds of:
6: Dumbbell Bench Press
6: Dumbbell Squat
6: Dumbbell Lunge (6 per leg)
6: Seated Dumbbell Overhead Press

Finisher: 2 Rounds of Assault Bike Max Effort for maximum time. Stop when effort is less than 100%. Then perform: 1 minute for each movement: Leg Lifts, Hollow Rocks. Rest 1 minute between rounds.


Preparation: 2 Rounds of 20 Jumping Jacks, 4 Push-ups, 8 Lunges.

Storm: 3 Rounds for time of:
1 minute Assault Bike Max Effort
6: Dumbbell Thrusters
12: Vertical Jumps
18: Mountain Climbers
24: Air Squats

Finisher: Assault Bike 2 rounds of: Max Effort for maximum time. Stop when effort is less than 100%, 1 minute recovery pedal between rounds.

  1. stellaguinness said:

    Used 40 pound dumbbells for single arm row
    Used 30 pound dumbbells for work out.
    Was able to sustain max effort bike for 1:05, and 1:00.


  2. cnbdolinsekmsncom said:

    Did the warm-up in about 6 to 8 minutes. The workout took 30 min and 58 seconds. Bike sprints, all three, were slower for this one.


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