Preparation: 3 minutes of Single Unders. Then: (A) 1 Round: Agile 8. (B) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 Arm Scissors, 10 Bottom up kettlebell overhead press per arm.

Storm :  (A.) 10 Minute AMRAP of:
10 Plyo Push-ups
10: 65# Front Squat
(B.) EMOM for 5 Minutes
10: Jumping Jacks
6: Kettlebell Hang Snatch at 35# (3 per arm)

Finish: 5 rounds of: 10 GHD sit-ups


Preparation: 10 minute on Assault Bike at moderate pace (A.) 1 round:  6 Lunges, 9 Jumping Jacks, 12 Reverse Lunges, 15 Side Lunge (AKA Speed Skaters)

Storm: 5 Rounds:
5 Sit-ups
5 Simple Get-ups
5 Dumbbell Push Press
5 Dumbbell Curls

Finish  4 rounds of 25 sit-ups.

1 comment
  1. stellaguinness said:

    Use the 15 pound kettle bell for warm-up.
    Completed six rounds, and four player push-ups in the seventh.
    Completed second work out with around 20 seconds to spare each minute.
    Sit-ups went well. Used GHD.


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