Equipment Needed: A Torpedo or Medium Weights
Strength:
For 12 Minutes:
10 Single Arm Bench Press (R/L)
10 Single Arm Upright Row (R/L)
Then
8 Windmills (R/L)
8 Single Arm OH Drop Lunges (R/L)
1 Set of Max Push-ups
-- rest approximately 15-20 seconds between each movement.
Equipment Needed: A Torpedo or Medium Weights
Cardio
5 Minutes:
16 Lunges
16 BO Row
8 Burpees
5 Minutes:
16 Thrusters
16 SLDL Jumps
16 Triple Hop Lateral Twist (8 R/L)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
1(+1) Tuck Jumps
2(+2) Thruster
3(+3) Sit-ups
No Equipment Needed: Bodyweight Workout
Cardio:
7 Burpees
2 Tuck Jumps
14 Air Squats
2 Tuck Jumps
21 High Knees
2 Tuck Jumps
... then ...
20 Unloaded Russian Twists
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