Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Rounds:
6 Squat Rocket Jumps
9 Predator Jacks
12 Jumping Lunges
... then ...
30 Narrow Mountain Climbers
...then...
2 Rounds:
3 Push-Ups
6 Plank Jacks
9 (2 Jumping Jacks + 4 High Knees)
... then ...
30 Bicycles
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Rounds:
4 minutes:
12 Front Squats
12 Push Press
12 Snatches (alt.)
12 Swings
12 Sit-Ups
1 minute:
Burpees
Equipment Needed: A Torpedo or Medium Weights
Circuit:
3 Rounds:
(1) Ground 2 Jump & Touch
(2) Swings
(3) 1 Jumping Lunge + 1 Floating Lunge
(4) Snatches (alt. every 3 reps)
(5) 3 Push-Ups + 2 Half Burpees
Strength:
4 Turkish Get Ups (3 R/L)
8-10 Tempo Front Squats (30X1)
8-10 Single Leg Deadlifts (R/L)
8-10 Lateral Lunges (R/L)
Rest 20-30 seconds between movements
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