Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Rounds:
4 Minutes:
12 Front Squats
12 Push Press
12 Snatches (alt.)
12 Swings
12 Sit-Ups
1 Minute: Burpees
Equipment Needed: A Torpedo or Medium Weights
Cardio:
10 Toes to Torpedo
...then...
20 Shoulder Taps
10 Toes to Torpedo
...then...
30 Sit-Ups
20 Shoulder Taps
10 Toes to Torpedo
...then...
40 Air Squats
30 Sit-Ups
20 Shoulder Taps
10 Toes to Torpedo
...then...
50 Chair Dips
40 Air Squat...
Equipment Needed: A Torpedo or Medium Weights
Strength:
2 Cycles:
5 min:
5 Curl and Press
4 SLOW OH Side Bends
8-10 OH Tricep Ext.
8-10 BO Row + Twist
... then ...
Alternating Combinations:
40 Seconds, ON, 20 Seconds OFF for 6 Minutes:
6 Jumping Lunges + 1 Lateral Lunges (R/L) (Min1 ...
Equipment Needed: A Torpedo or Medium Weights
Strength:
2 Cycles:
4 minutes:
6 Sprinter Rows (R/L)
10 Push-Ups
4 Minutes:
6 Gorilla Rows (R/L)
10 Seated Strict Press
4 minutes:
15 Bicycles
12 Leg Extensions
9 Sit-ups
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