Equipment Needed: A Torpedo or Medium Weights
Cardio:
2/4/6, 4/6/8, 6/8/10, 8/10/12 Reps:
Burpees
Thrusters
Snatches (alt.)
*Upon finishing each ladder: complete 30 Pull-Unders
No Equipment Needed: Bodyweight Workout
Cardio:
20-16-12-8-4:
Pendulum Lunges
S.L. DL Jumps
Reach Backs (ALT.)
Crossover NMC (ALT.)
*EMOM: 4 Squat Jumps
Equipment Needed: A Torpedo or Medium Weights
3 Rounds:
8 Push Press
12 OH March
... then ...
9-6-3:
Swings
Squat Jumps
Half Burpees
... then ....
2 Rounds:
4 Bottom-third Front Squats
4 Mid-third Front Squats
4 Top-third Front Squats
4 Front Squats
... then ...
50 Flutter Kicks
25...
Equipment Needed: A Torpedo or Medium Weights
Cardio
3 Cycles:
1 Min:
Hang Squat Cleans
2 Min:
10 FR Lunges
10 Push Press
3 Min:
15 Snatches
20 Reach Backs
*Between Cycles:
5 Burpees + 20 NMC
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