Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Waves:
4 min:
1-2-3...so on and so forth:
Burpee Rocket Jumps
Swing Snatch (R)
Swing Snatch (L)
Push Up
Crossover V-Up (R hand L foot)
Crossover V-Up (L hand R foot)
*At the 4:00 minute mark - work back down the ladder
*At 9:00 minute mark - Rest 1 Minute
Repeat
Finish with 1 Minute Max Burpees
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Cycles:
4 Tabata Intervals: Torp Dead Jacks
4 Tabata Intervals: Half Skyscrapers
1 Min: Burpees
4 Tabata Intervals: Torp Taps
4 Tabata Intervals: Top to Top Push Press
1 Min: Burpees
Equipment Needed: A Torpedo or Medium Weights
Cardio:
21-15-9:
Thrusters
Snatches
Jumping Lunges
*After each rep count on the ladder:
20 SINGLE Hop + Lat Twist (10R, 10L)
6 Duck Unders
*When complete, start over with 12-9-6
Equipment Needed: A Torpedo or Medium Weights
Cardio:
3 Rounds:
10 Sumo DL High Pulls
10 Push Press
10 OH Lunge
...Then...
2 Rounds:
15 Hang to OH
15 Mountain Jumps
...Then...
1 Round: 20 Curtsey Squats (alt.)
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