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 (2/4)
For cycle 3 - the middle 5 minutes of the workout:
12 Swings, 9 Goblet Squats (HEAVY), 6 Upright Rows
Equipment Needed: A Torpedo or Medium Weights
Cardio:
21-15-9:
Hang Squat Cleans
Hang to OH
Straight Leg Ground to Shoulder
High Knees (x2)
Crossover V-Ups
Equipment Needed: A Torpedo or Medium Weights
Circuit:
5 Rounds of 45 seconds ON, 15 seconds REST:
(1) Ground to Shoulder
(2) Push Press
(3) Mountain Climbers
(4) Leg Extensions
(5) Sprinter Jumps (30 Sec: R/L)
Equipment Needed: A Torpedo or Medium Weights
Strength:
8 OH Split Squats (4 R/L)
8 Lunge Twists (alt.)
8 Upright Rows
8 Coffin Sit-Ups
*2 x 5 Burpee Sumo Deadlift High Pull
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