Equipment Needed: A Torpedo or Medium Weights
Cardio:
3 Rounds:
8 x Tabata: Air Squats (round 1)
Push-ups (round 2)
Sit-ups (round 3)
Then
2 Minutes:
4 Snatches
2 Burpees
Then
1 Minute: Ground to Shoulder + Shoulder to OH
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
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Rounds:
2 Minutes:
10 Ground to Jump and Touch
5 Hang to OH
... then ...
2 Minutes:
10 Swings
10 Push-Press
... then ...
1 Minute:
3 Predator Jacks + 3 Hinge Jumps
Equipment Needed: A Torpedo or Medium Weights
Cardio:
60 Air Squats
50 Sit-ups
20-30 Push-ups
Then
in the remainder of 10 minutes: 1-2-3-4 and so on and so forth:
Thrusters
High Knees (2x)
Jump Switches (2x)
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