Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

2 Minutes:
40 Bicycles
20 Push-Press

2 Minutes:
8 Single Arm Ground to Shoulder (R/L)
12 Jumping Lunges

1 Minute:
Hip Dips

Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

3 Minutes:
1-2-3-4-5... etc.
Burpees
Front Squats

2 Minutes:
3-6-9-12... etc.
Crunches
Leg Extensions

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 Rounds - 1 Minute Each:
(1) Burpees
(2) Snatches
(3) Push Press
(4) Air Squats
(5) Swings
(6) Rest

Equipment Needed: A Torpedo or Medium Weights

Circuit:

5 Rounds, 1 Minute Each:
(1) 1 Push-up > Side Plank R, 1 Push-up > Side Plank L
(2) 2 Half Burpee + 3 Air Squats
(3) 30 Seconds: Single Arm Push Press (R/L)
(4) Rotational Ground to OH (alternate directions each rep)
(5) Down and Ups (Hands...