30-Minute Cardio with Coach Konnor (113020)
30-Minute Classes • 28m
Cardio:
10-9-8-7-6-5-4-3-2-1:
Push Press
BO Row
Power Curls
*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:
5-4-3-2-1:
Single Arm Thruster (R/L)
2-point BO Row (R/L)
Toes to Torp w/ Slow Descent1 min: Sit-Ups
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Equipment Needed: A Torpedo or Medium Weights
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10 Ground to Jump and Touch
5 Hang to OHThen
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10 Swings
10 Push-PressThen
1 Minute: 3 Predator Jacks + 3 Hinge Jumps
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Equipment Needed: A Torpedo or Medium Weights
Strength:
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10 Single Arm Bench Press (R/L)
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8 Windmills (R/L)
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1 Set of Max Push-ups
-- rest approximately 15-20 seconds between each movement.
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