Equipment Needed: A Torpedo or Medium Weights
Strength: "Buns and Guns"
10 Lunge Twists (R/L)
13 Curl and Press
16 Single Arm OH Split Squats (8 R, 8 L)
*Short rest, then:
20 Glute Bridges w/ Back on Chair/Couch
15 Hinge Jumps
10 Single Leg Snatches (5R/5L)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
12-9-6:
Squat Cleans
Hang to OH
Straight Leg Ground 2 Shoulder
High Knees (x2)
Crossover V-Ups
Equipment Needed: A Torpedo or Medium Weights
Cardio
2 rounds
4 minutes:
1-2-3-4- and so forth
Thrusters
Push-Ups
Swings
Skaters (R + L = 1)
1 minute:
Burpees
Equipment Needed: A Torpedo or Medium Weights
Cardio:
18-15-12:
Torpedo Lunges
Hang to Overhead
...then...
15-12-9:
Snatches
Leg Extensions
...then...
12-9-6:
Burpees
Thrusters
*Upon finishing, start over with reps cut in half *
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