Preparation: 3 minutes single unders. Then: (A) 1 Round: Shin Box. (B) 3 Rounds of 10 squats, 10 jumping jacks, 5 box jumps.

Storm :  500 Kettlebell Swings 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 For time of: 30 Seconds Assault Bike Sprints with 12 Evil Wheels between rounds


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. stellaguinness said:

    Finished work out in 27:38.
    Bike sprints and evil wheels went well! All in all, a great day!


  2. cnbdolinsekmsncom said:

    Did the warm-up in 8 minutes. The storm took me 22 minutes and 43 seconds. Got through one round of the bike sprints and sit-ups.


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