Preparation: 10 Minute Walk, Jog, Run on treadmill at a moderate pace. Then: (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 :
(A.) Assault Bike: 8 intervals of 1 minute max effort sprints with a 1 minute rest after each sprint.
(B.) 10 Minute AMRAP of 3 Dumbbell Push Press, 5 Burpees, 7 Squat Jumps,

Finish: 4 rounds of: 25 AbMat sit-ups


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