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 Dumbbell Push Press (AHAP)
15 KBS
2 Dumbbell Push Press (AHAP)
25 KBS
3Dumbbell Push Press (AHAP)
50 KBS

Finish: 5 rounds of 12 Dumbbell Rows AHAP with 12 Evil Wheels between rounds


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. stellaguinness said:

    Used 30 pound dumbbells for work out. Completed and 33:40.
    Used 40 pound dumbbell for bent over row.


  2. cnbdolinsekmsncom said:

    I did the warm-up in about 14 minuts. I used a 25-lb dumbbell for the push press and a 20-lb for the curls. Made it though the 4 rounds of sit-ups. By the last round, I could barely reach my knees. Glad I did it, though.


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