Equipment Needed: A Torpedo or Medium Weights
Cardio: (21 Min)
3 Cycles:
7 Minutes: AFAP:
3 Rounds:
7 Swings
7 Thrusters
...then in whatever time remains each cycle:
6 Snatches (alt)
6 Jumping Lunges (alt.)
6 Half Burpees
6 Hovering Swimmers (alt.)
No Equipment Needed: Bodyweight Workout
BODYWEIGHT:
30 Squat Jumps
5 Burpees
30 Mtn. Climbers
5 Burpees
30 Push-Ups
5 Burpees
30 Lunges
5 Burpees
30 Ground 2 Jump and Touch
5 Burpees
30 Lateral Hops
5 Burpees
Equipment Needed: A Torpedo or Medium Weights
Strength - Lower Body:
3 Rounds:
10 Goblet Cossack Squats (R)
10 Goblet Cossack Squats (L)
...then...
2 Rounds:
10 Bottom Half Sumo Deadlifts
10 Top Half Sumo Deadlifts
10 Sumo Deadlifts
...then...
1 Round:
20 1 1/2 Front Squats
50 High Knees
Cardio:
4 Cycles:
30-20-10 seconds:
Deadlifts
Burpees
...then...
3 minutes:
9 Torp Hang to OH
9 Thrusters
9 V-Ups
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