Ok so Julia and I revised the Hurricane and here was the outcome:
- 5 lost appetites that returned 5 hrs after training
- 3 pukers
- 4 people looking like Casper the friendly ghost from a blood sugar drop
- A bunch of happy beat up new powerlifters that didn't touch a barbell
Warm up
Body weight squat x10
Jumping Jacks x10
Karaoke x10
Wideouts x10
^ REPEAT 3 times no break ^
Forward Skip x20 yards
Backward Skip x20 yards
Side Shuffle x20 yards
Side Shuffle back x20 yards
Backwards run x20 yards
Forward Sprint x20 yards
Glute Bridges x10
Single Leg Glute Bridges x10
Straight Leg Hamstring Kick x10
opposite arm and leg Supermans x10
Supermans (both arms and legs) x10
Firehydrants x10
Jump Rope #1
1 minute Regular Jumps
1 minute forward backward jumps
1 minute Left foot jumps
1 minute right foot jumps
Day 4 Hurricane
Warm-up #1
Jump Rope #1
ROUND 1
Sprint 20 seconds ( Treadmill OFF, you move it)
10 Burpees
10 Russian Twists with med-ball
***REPEAT 3 times in a row. After 3 sets, rest 2-3 minutes***
ROUND 3
Sprint 20 seconds (Prowler)
10 V-ups
10 TRX rows or Chest supported rows
***REPEAT 3 times in a row.***