Equipment Needed: A Torpedo or Medium Weights
Cardio (19 minutes):
8 Minutes:
AFAP:
3 Rounds: (1 Burpee, 6 Ground 2 Jump and Touch, 6 Swing Snatch (R/L))
2 Rounds: (2 Burpees, 10 Ground 2 Jump and Touch 10 Swing Snatch R/L)
1 Round: (4 Burpees, 12 Ground 2 Jump and Touch, 20 Swing Snatch R/L)
... immediately into: 40 Thrusters
...then...
1 Minute: Rest
...then...
10 Minutes:
10 Strict Weighted Dead Bugs
10 OH Drop Lunges (alternating)
10 Squat Jumps
50 Hollow Flutter Kicks
Bodyweight: No Equipment Needed
Equipment Needed: A Torpedo or Medium Weights
Cardio
2 Rounds:
2 Min:
12 Swings
6 BO Row
1 Min:
12 Jumping Lunges
6 Jumping jacks
1 Min : Torp Pull Unders
30 Sec: Supine Press
30 Sec: Torp Toe Touches
Equipment Needed: A Torpedo or Medium Weights
Circuit:
10 Down and Up Rocket Jumps to start each 5-minute cycle, directly into:
EMOM 1-2-3-4-5-6 ... so on and so forth:
Push-ups/Leg Extensions/Tuck Jumps (1/5)
EMOM 2-4-6-8-10 ... so on and so forth:
Jump Switches/Ground to Jump and Touch ...
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