Equipment Needed: A Torpedo or Medium Weights
Bodybuild: (13 minutes):
"Head, Shoulders, Knees and Toes:"
2 Rounds:
1 Minute: Bridged Bench Press (30 Sec R/L)
1 Minute: Push-ups
... then ...
2 Rounds:
1 Minute: Strict Upright Row
1 Minute: BO Row (30 Sec R/L)
... then ...
1 Rounds:
1 Minute: Skyscrapers
1 Minute: Bicycles
... then ...
2 Rounds:
1 Minute: Suitcase Deadlifts (30 sec R/L)
1 Minute: Jumping Lunges
Equipment Needed: A Torpedo or Medium Weights
Cardio
2 Rounds:
2 Min:
12 Swings
6 BO Row
1 Min:
12 Jumping Lunges
6 Jumping jacks
1 Min : Torp Pull Unders
30 Sec: Supine Press
30 Sec: Torp Toe Touches
Equipment Needed: A Torpedo or Medium Weights
CIRCUIT:
10 Down and Up Rocket Jumps
to start each 5-minute cycle
(1)
EMOM 1-2-3-4-5-6 ... so on:
Push-ups
Leg Extensions
Tuck Jumps
(2)
EMOM 2-4-6-8-10 ... so on:
Jump Switches
Ground to Jump and Touch
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Rounds:
4 Min:
10 Burpee Deadlifts
16 Torpedo Push Press
Max Unbroken Squat Jumps
30 sec: High Knees
30 sec: Jumping Jacks
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