Preparation: 6 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: AMRAP in 20 Minutes:
5 Box Jump
10 Dumbbell Push Press
12 Dumbbell Overhead Lunge (Use one dumbbell, alternate ar
50 Single Unders

Finish  4 rounds of 25 sit-ups, 25 flutter kicks, 5 Evil Wheels.

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:

    Was able to jog the entire time on the treadmill.
    Use 25 pound dumbbells for push press, and 20 pound dumbbell for overhead at lunch. Completed six rounds, and box jumps, and five push press on the seventh.


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