Preparation: 3 minutes Assault Bike at a moderate pace. Then: (A) 1 Round: Agile 8. (B)  rounds of: 2 bottoms up kettlebell overhead hold while walking in place 10 steps 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 : (A.) Assault Bike: 4 intervals of 3 minute max effort sprint meters with a 3 minute light recovery pedal after each sprint.
(B.) 10 Minute AMRAP of 3: Dumbbell Curls, 5: Box Jumps, 10: Push-ups, 15: Air Squats

Finish: 4 rounds of: 25 AbMat sit-ups


Preparation: 2 Rounds of 30 Jumping Jacks, 10 Burpees, 15 Mountain Climbers, 10 Lunges.

Storm: 2 Rounds of:
Max Rep Push-ups
10: Dumbbell Curl to Press
50: Air Squats
25: Sit-ups

Finisher: Assault Bike 1 round of: 30 seconds sprint, 30 seconds rest, 1:00 sprint, 30 seconds rest, 45 seconds sprint  25 seconds rest, 20 sprint,  20 seconds rest,  2:00  minute sprint,  45 seconds rest, 90 seconds sprint.

  1. stellaguinness said:

    Used 15 pound dumbbell for the warm-up. The kettle bell is missing, but I wanted to make sure to get in this.
    Bike sprints went well. Definitely could tell after two rounds, but hang in there.
    Used 30 pound dumbbells for curls, completed five rounds, and curls on the sixth.
    Completed all four rounds of sit ups unbroken.


  2. cnbdolinsekmsncom said:

    Warm-up took about 8 to 10 min today. The workout took 30 minutes. Did 13 push-ups in the first round, 11 the second. Used a 25 pouond dumbbell for curl presses. And of course completed the 1 round of the timed bike sprints. Getting better at these.


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