Equipment Needed: A Torpedo or Medium Weights
5 Rounds:
1 Min: Front Rack Lunges
1 Min: Sit-ups
...then...
30 Sec: Burpees
30 Sec: Ground to Jump & Touch
30 Sec: Thrusters
30 Sec: High Knees
On minutes 1-3-5-9-11-13-15-17-19:
7 Burpee Tuck Jumps (rest the remainder of the minute)
On minutes: 2-4-6-8-10-12-14-16-18-20:
15 Push Press, 15 Air Squats (work for the entire minute and then start the burpee tuck jumps when the next minute turns over)
5 Rounds:
3 Min:
12 Straight Leg DL
9 Hang Power Curl
6 Press (mod push press as needed)
3 Thrusters
1 Min: Max Burpees
20 Snatches
20 OH Lunges
20 Swings
20 Push-Press
20 Leg Extensions
