Equipment Needed: A Torpedo or Medium Weights
4 Rounds
2 Min:
10 Ground To Jump & Touch
5 Hang to Overhead
2 Min:
10 Swings
10 Push Press
1 Min:
3 Predator Jacks
3 Hinge Jumps
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 Lunges
1 Minute Burpees
4 Rounds
1 Minute: Hang to OH (1)
Thrusters (2)
Russian Twists (3)
Hang Power Curls (4)
4 Minutes
21-15-9
Snatches
Hinge Jumps
15-12-9-6-3 REPS:
Burpees
Sit-ups
... then ...
3-6-9-12-15 REPS:
Straight Leg DL
Push Press
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