Preparation: (A.) 1 round of: Agile 8. (B.) Shoulder Circuit. (C.) 4 minutes of Turkish get-ups.
Focus: (A.) 2 Rounds: 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”.)
Finisher: 10 minutes of moderate Assault Bike pedaling. Then 3 Rounds of 1 minute for each movement: Side Planks Right Hand and Left Hand , Hollow Rocks, Weighted sit-ups. Use a dumbbell, held in both hands, extended above your head on the floor and then straight out in front of you when you ascend. Rest 1 minute between rounds.
Preparation: 1 Round of 30 Jumping Jacks, 10 Burpees, 30 Mountain Climbers, 20 Jumping Lunges.
Storm: 2 Rounds of:
Max Rep Push-ups
10: Dumbbell Curl to Press
50: Air Squats
Finisher: Assault Bike 1 round of: 30 on / :30 off, 1:00 on / :30 off, 45 on / :25 off, 20 on / :20 off, 2:00 on / :45 off, 1:30 0n / :40 off