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. cnbdolinsekmsncom said:

    Did the warm-up in 11 min. The workout took me around 30 min using a 25lb dumbbell. Got one full plank, but this was because I was using my hands instead of my elbos.


  2. stellaguinness said:

    Used 15 pound dumbbell for warm-up.
    Use the 40 pound dumbbell for work out. Completed eight rounds.
    Core work went well!


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