Preparation: 5 minutes walk/jog at a moderate pace. on treadmill Then: (A) 1 Round: Agile 8. (B) 4 rounds of: 4 RH and 4 LH Turkish-Get-ups with a light dumbbell/kettlebell.

Storm : (A.) AMRAP in 20 minutes of 4 Box Jumps, 9 Push-ups, 12 Dumbbell Snatch

Finish: 4 rounds of: 10 Evil Wheels, 25 Sit-ups. 25 Flutter Kicks


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

Storm: 5 Rounds of: 5 Dumbbell Bench Press, 10 Sit-ups, 5 Dumbbell Thrusters

Finisher: 4 Rounds of: 1 minute Plank Holds, 30 second Wall Sits

1 comment
  1. stellaguinness said:

    Did a brisk walk on the treadmill for five minutes to get used to it.
    Completed Turkish get ups. With a 15 pound dumbbell
    Used 35 pound dumbbell for storm, finished with nine rounds.
    Core work went well.


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