Preparation: 10 minute Walk, Jog, Run on treadmill at moderate pace (A.) 1 round Agile 8. (B.) Arm Circuit (C.) 1 round:  6 Lunges, 9 Jumping Jacks, 12 Reverse Lunges, 15 Side Lunge (AKA Speed Skaters)

Storm: 10 Rounds:
5 Evil Wheels
5 Box Jump
5 Dumbbell Push Press
5 Dumbbell Curls

Finish  4 rounds of 25 sit-ups, 25 flutter kicks.

Skill: 5 Rounds: Max time handstand holds.


Preparation: 2 Rounds of 10 Arm Scissors, 10 Lunges, 10 Squats, 15 Jumping Jacks, 5 Vertical Jumps

Storm: For Time: 5 Rounds For Time:
5: Dumbbell Snatch
5: Dumbbell Lunge
5: Dumbbell Thruster
5: Dumbbell Bent Over Row
5: Dumbbell Curls
5: Dumbbell Reverse Lunge

Finisher: 3 Rounds of Assault Bike Sprints for 1 minute 30 seconds, followed by 60 seconds of rest.

1 comment
  1. stellaguinness said:

    Did a brisk walk on the treadmill for 10 minutes. Getting faster each time I am using it. Feeling more comfortable with it every time.
    Used 30 pound dumbbell for bench press and curls.
    Core work went well. And Mabel now to do flutter kicks unbroken.


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