Preparation: 3 Assault Bike, Moderate Pace. Then:  (A) 1 Round: Shin Box. (B) 3 Rounds of 10 jumping jacks, 10 squats, 4 box jumps

Storm :  500 Kettlebell Swings (KBS) for time in 5 rounds as follows (35# Kettlebell):
10 KBS
1 Push-up
15 KBS
2 Push-up
25 KBS
3 Push-up
50 KBS

Finish: 5 rounds of: 20 flutter kicks


Preparation: 6 minutes walk, jog, run on treadmill. Then: (A) 1 Round: Agile 8. (B.) 2 rounds: 6 Push-ups, 9 Jumping Jacks, 12 Air Squats.

Storm : For Time: 7 Rounds For Time: (Change out dumbbells as needed to go AHAP on each movement.)

5: Dumbbell Bench Press (AHAP)
10: Dumbbell Row (AHAP) (RH & LH)
5: Dumbbell Front Squats (AHAP)

Finish: Assault Bike 2 rounds of: Ascending Assault Bike Sprints of 30 Seconds, 45 Seconds, 1 Minute, and 2 minutes. 10 Sit-ups between each round.

1 comment
  1. stellaguinness said:

    Warm-up went well. Still noticing that my right shoulder comes off the ground when I do the stretches, still working on painting that down.
    Completed workout in at 37:00. Not what I was going for, will definitely work on dropping that time down again.
    Core work went well.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: