Preparation: 3 minutes Assault Bike at a moderate pace. Then: (A) 1 Round: Agile 8. (B) Shoulder Circuit plus 2 rounds of: 2 bottoms up kettlebell overhead hold while walking in place holding knee up at waist for count of 2. 10 lunges with each arm. 5 bottom up kettlebell overhead press per arm. (Use very light kettlebell)

Storm: 10 Rounds For Time:

5: Dumbbell  Hang Clean
5: Dumbbell Lunge
5: Dumbbell Bent Over Row
5: Dumbbell Curls
5: Dumbbell Reverse Lunge

Finisher:  5 Rounds of 15 sit-ups and 1 minute one arm planks (RH and LH)

1 comment
  1. stellaguinness said:

    Wow! That was heavy. It also took a lot longer than I thought it would. Are used a 30 pound dumbbell for cleans, lunges, and curls. Used 40 pound dumbbell for bent over row. Finished in 25:30.


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