20 Snatches
20 OH Lunges
20 Swings
20 Push-Press
20 Leg Extensions
5 Rounds:
30 Seconds: Sprinter Row (R)
30 Seconds: Sprinter Row (L)
30 Seconds: Power Curl and Press
2.5 Minutes:
4 Tuck Jumps
8 Swings
12 High Knees
Equipment Needed: A Torpedo or Medium Weights
3 Rounds:
6 Rotating Ground to OH (R)
6 Rotating Ground to OH (L)
6 x 3 Press + 1 OH Lunge (alternating lunge legs)
... then...
2 rounds:
20 Swings
10 Burpees
No Equipment Needed: Bodyweight Workout
8 x Tabata Squats
8 x Tabata Push-ups
4 Minutes:
15 Leg Extensions
15 Glute Bridges
15 Ground to Jump and Touch
8 x Tabata Push-ups
8 x Tabata Squats
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