Equipment Needed: A Torpedo or Medium Weights
Cardio:
21-15-9:
Hang Squat Cleans
Hang to OH
Straight Leg Ground to Shoulder
High Knees (x2)
Crossover V-Ups
Equipment Needed: A Torpedo or Medium Weights
Cardio
2 rounds
4 minutes:
1-2-3-4- and so forth
Thrusters
Push-Ups
Swings
Skaters (R + L = 1)
1 minute:
Burpees
Equipment Needed: A Torpedo or Medium Weights
Cardio
4 rounds
4 Minutes:
1-2-3-4-and so forth
Thrusters
Push-Ups
Swings
Skateres (R + L = 1)
1 Minute:
Burpees
*Continue up the ladder on round 2, start over on round 3 and continue up the ladder on round 4
Equipment Needed: A Torpedo or Medium Weights
Cardio:
6 minutes:
Torpedo OH Hold *Every time you drop from the bar, complete:
30 Bicycles
20 Crossover NMC
5x Sun A Flow (High Plank - Low Plank - Upward Facing Dog - Downward Facing Dog)*
...then...
4 minutes:
10 Swings
10 Jumping Lunges
10...
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