Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:
1 Minute: Hang to OH
1 Minute: Push Press
1 Minute: Russian Twists
1 Minute: Ground to Shoulder

5 Minutes:
21-15-9: Jumping Lunges
Swings

1 Minute: Burpees

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 x 1 Minute at Each:
(1) Burpees
(2) Tuck Jumps
(3) 3 SL DL + 3 Thrusters
(4) Hang Curl and Press (30 seconds - R/L)
(5) Leg Extensions
Rest 1 Minute

Equipment Needed: A Torpedo or Medium Weights

Bodybuild:
8 Minutes - Superset:
Forward Raise to Shoulder: 8-12 Reps
Curl and Press: 8-12 Reps

Then

8 Minutes - Superset:
Goblet Lateral Lunges: 16-20 reps (alternating sides)
Single Leg Deadlift: 8-10 reps per leg

Then

4 Rounds:
30 Seconds: Pus...

No Equipment Needed: Bodyweight Workout

Lower Body Cardio:

2 Minutes:
10 Squat Jumps
10 Ground to Jump and Touch

2 Minutes:
10 Jumping Lunges
20 High Knees

2 Minutes:
10 Predator Jacks
5 Burpees

2 Minutes:
10 Jumping Lunges
20 High Knees

2 Minutes:
10 Squat Jumps
10 Ground to Jump and...

No Equipment Needed: Bodyweight Workout

500 Friday!

8 x Tabata Bicycles (hold tuck in rest)

4 Minutes:
4 Lateral Lunge (R)
4 Lateral Lunge Left
4 Down and Ups
4 Sprinter Jumps (R)
4 Sprinter Jumps (L)

8 x Tabata 1-arm Plank (alternate arms each round and try to hold regular plank in rest)

4 ...

No Equipment Needed: Bodyweight Workout

2 Rounds:
3 Minutes:
12 Shoot Throughs
6 High Plank to Forearm Plank Transitions
12 Curtsey Squats (alternating)
6 Single Leg Glute Bridges (R/L)

Then
30 Seconds:
Push-ups

30 Seconds:
Jumping Jacks

1 Minute:
Burpees

Equipment Needed: A Torpedo or Medium Weights

Bodybuild:

6 Minutes:
12 Bridged Bench Press (R/L)
12 Upright Row (R/L)

8 Minutes:
12 Suitcase Floating Lunges (R/L)
12 Staggered Straight Leg DL (R/L)
12 Gorilla Row (R/L)

6 Minutes:
8 Strict Torpedo Burpee Ground to OH
16 Torpedo Russian ...

Equipment Needed: A Torpedo or Medium Weights

Cardio
4 Rounds

2 Minutes
10 Upright Row
10 Swings

2 Minutes
10 Single Arm Push Press (R/L)
10 Front Squats

1 Minute:
Lizard Twists (1/3)
V-Ups (2/4)

Cardio:

3 Minutes:
18 Jumping Lunges
18 Push Press
9 Push-ups

3 Minutes:
12 Hang to OH
12 2 Point BO Row (R/L)
24 Bicycles

4 Minutes:
10 Hinge Jumps
15 High Plank Swimmers
20 Forearm Plank Knee to Elbow (alternating sides)