Equipment Needed: A Torpedo or Medium Weights
Cardio:
20-15-10:
Snatches (R)
Snatches (L)
Swings
Goblet Squats
Push-ups
On minutes: 3-6-9-12-15-18:
4 Burpees + 8 Jumping Lunges
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Rounds:
2 Minutes:
40 Bicycles
20 Push-Press
2 Minutes:
8 Single Arm Ground to Shoulder (R/L)
12 Jumping Lunges
1 Minute:
Hip Dips
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Rounds:
4 Minutes on:
10 Straight Leg DL
10 BO Row
10 Upright Row
10 Hang to OH
20 Swings
1 Minute:
Burpees (1/3)
Sit-ups (2/4)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
20 Leg Extensions
15 Front Squats
20 Push-Press
25 Squat Jumps
20 Push-Press
15 Front Squats
20 Leg Extensions
Then
Rest as needed before performing max unbroken thrusters
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