Equipment Needed: A Torpedo or Medium Weights
2 Rounds:
5 Minutes:
12 Lunge Twists
8 Single Leg DL (R)
8 Single Leg DL (L)
12 Push Press
5 Minutes:
30 Bicycles
20 Leg Extensions
10 Skyscrapers
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Rounds:
4 Minutes on:
10 Straight Leg DL
10 BO Row
10 Upright Row
10 Hang to OH
20 Swings
1 Minute:
Burpees (1/3)
Sit-ups (2/4)
Equipment Needed: A Torpedo or Medium Weights
Circuit:
(1)Curl and Press
(2) Snatches
(3) Down and Up Rocket Jumps
(4) Abmat Sit-ups
(5) Pull-ups
Rest 1 minute
Equipment Needed: A Torpedo or Medium Weights
Cardio:
EMOM - Alternating through:
20-25 Swings
12-16 Snatches
6-8 x
Plant Hands
Step Back
1 Push-up
Pop to BOTTOM OF SQUAT, Rocket Jump
... Rest the remainder of each minute
