Equipment Needed: A Torpedo or Medium Weights
2 Minutes:
30 Flutter Kicks
10 Skyscrapers
Then
7 Minutes:
21 Torp Ground to Shoulder
15 Torp Hang to OH
9 Push Press
Then
2 Minutes:
30 Flutter Kicks
10 Skyscrapers
Then
7 Minutes:
21 Torp Ground to Shoulder
15 Torp Hang to OH
9 Push Press
Then
2 Minutes:
30 Flutter Kicks
10 Skyscrapers
Equipment Needed: A Torpedo or Medium Weights
10/1 - 9/2 - 8/3 ... 3/8 - 2/9 - 1/10:
Thrusters/Snatches (alt. arms)
*** On minutes 4, 8, 12, 16: 7 Tuck Jumps
No Equipment Needed: Bodyweight Workout
2 Rounds:
3 Minutes:
12 Shoot Throughs
6 High Plank to Forearm Plank Transitions
12 Curtsey Squats (alternating)
6 Single Leg Glute Bridges (R/L)
Then
30 Seconds:
Push-ups
30 Seconds:
Jumping Jacks
1 Minute:
Burpees
Equipment Needed: A Torpedo or Medium Weights
4 Rounds -
4 Minutes:
10 Push-Ups
20 Abmat Sit-ups
30 Swings
20 Snatches
10 Jumping Lunges
1 Minute:
Max Thrusters
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