Equipment Needed: A Torpedo or Medium Weights
Cardio:
3 Rounds:
10 Swings
10 Snatches (alt.)
...then...
3 Rounds:
10 Thrusters
10 Mountain Jumps
...then...
3 Rounds:
20 Crunches
10 Leg Extensions
... then ...
30 Single Arm OH Lunges (switch hands at 15 reps)
No Equipment Needed. Bodyweight.
Cardio:
50 Lateral Hop Overs
50 Sprinter Jumps (alternate legs at 25)
50 Skaters
50 Double Hop Lateral Twists
50 High Knees
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.)
Equipment Needed: A Torpedo or Medium Weights
Cardio (19 minutes):
8 Minutes:
AFAP:
3 Rounds: (1 Burpee, 6 Ground 2 Jump and Touch, 6 Swing Snatch (R/L))
2 Rounds: (2 Burpees, 10 Ground 2 Jump and Touch 10 Swing Snatch R/L)
1 Round: (4 Burpees, 12 Ground 2 Jump and Touch, 20 Swing Snatch R/...
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