No Equipment Needed: Bodyweight Workout
Strength
2 Sets: 10-12 Single Arm Bench Press (from bridged position) (R/L)
10-12 Renegade Rows (R/L)
*Rest approx. 30 seconds between sets
... then ...
2 Sets:
10-12 Straight Arm Ground to OH + 2 Strict Press
*Rest approx. 30 seconds between sets
No Equipment Needed: Bodyweight Workout
Cardio:
7 Burpees
2 Tuck Jumps
14 Air Squats
2 Tuck Jumps
21 High Knees
2 Tuck Jumps
... then ...
20 Unloaded Russian Twists
Equipment Needed: A Torpedo or Medium Weights
Circuit:
3 Rounds - 1 Minute Each:
(1) 1 Swing Snatch (R) + 1 OH Lunge (R hand, L leg), 1 Push Press (R)
(2) 6 Leg Extensions + 12 Bicycles
(3) 1 Swing Snatch (L) + 1 OH Lunge (L hand, R leg) +1 Push Press (L)
(4) 6 Predator Jacks + 12 High Knees ...
No Equipment Needed: Bodyweight Workout
2 Rounds:
3 Minutes:
6 Thrusters
6 Swing Snatch (R/L)
6 Push Press
2 Minutes (1/3):
10 Curls
10 Straight Leg DL
2 Min (2/4):
10 Down and Up Rocket Jumps
20 Torp Jacks
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