30-Minute Cardio with Coach Brock (120720)
30-Minute Classes • 27m
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Cycles:
EMOM - 4 Minutes:
(1) 10-14 Burpees
(2) 15-20 Goblet Squats
(3) 20-25 Jumping Lunges
(4) 20-25 Swings
Then
1 Minute: Plank Hold
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10-9-8-7-6-5-4-3-2-1:
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*After every set:
2 Burpees
20 Torp Taps / 20 High Knees (alternate)
2 Burpees -
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Equipment Needed: A Torpedo or Medium Weights
Strength:
2 Cycles:
2 Minutes:
5-4-3-2-1:
Canoe Swings (R/L)
Push-ups
Single Arm Floor Press
... then ...
3 Minutes:
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Single Arm Thruster (R/L)
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Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Rounds:
2 Minutes:
10 Ground to Jump and Touch
5 Hang to OHThen
2 Minutes:
10 Swings
10 Push-PressThen
1 Minute: 3 Predator Jacks + 3 Hinge Jumps
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