Equipment Needed: A Torpedo or Medium Weights
Circuit:
(1) 1 Snatch + 1 Swing Snatch (swith hands at 30 seocnds)
(2) 2x: 20 seconds: Flutter Kicks + 10 seconds: Skyscrapers
(3) 2 Skaters + 2 Ground to Jump and Touch
(4) 2x: 20 seconds: Narrow Mountain Climbers +10 seconds: Burpees
(5) 1(+1) Curl + 1(+1) Push Press
... REST 30 SECONDS
Cardio:
2 Cycles:
3 minutes:
8 Ground to Shoulder + Shoulder to Overhead
12 Plyo Swings
16 OH Torp Jacks
...then...
2 Rounds:
30 seconds: Shoot Throughs
30 seconds: Side Plank
Equipment Needed: A Torpedo or Medium Weights
Cardio:
3 Cycles:
60-40-20 seconds:
Thrusters
Predator Jacks
...then...
3 minutes:
12 Ground to Shoulder +
FR Lunge (alt.)
18 Leg Lifts (alt.)
Equipment Needed: A Torpedo or Medium Weights
Strength:
3 Rounds:
12 Goblet Curtsy Squats
12 Weighted Good Mornings (hold torpedo in back rack position) ...immediately into...
30 Jumping Lunges
...then...
3 Rounds:
10 Curl and Press
10 Strict Hang to OH
...immediately into...
30 Push Pr...
