Equipment Needed: A Torpedo or Medium Weights
Circuit:
1 Minute at each station -
(1): A/B/A/B/A
(2): B/C/B/C/B
(3): C/D/C/D/C
(4): D/E/D/E/D
(5): A/B/C/D/E
A = Jumping Jacks
B = Single Arm Push-Press (30 sec R/L)
C = Sit-Ups
D = Wide Leg Straight Arm Ground to OH
E = Cocoon Leg Extensions
Equipment Needed: A Torpedo or Medium Weights
Cardio
2 rounds
4 minutes:
1-2-3-4- and so forth
Thrusters
Push-Ups
Swings
Skaters (R + L = 1)
1 minute:
Burpees
Equipment Needed: A Torpedo or Medium Weights
Cardio
4 rounds
4 Minutes:
1-2-3-4-and so forth
Thrusters
Push-Ups
Swings
Skateres (R + L = 1)
1 Minute:
Burpees
*Continue up the ladder on round 2, start over on round 3 and continue up the ladder on round 4
Equipment Needed: A Torpedo or Medium Weights
Cardio
2 Rounds AFAP:
20 Hang to Shoulder
12 Max Height Hinge Jumps
15 Push Press
12 Max Height Hinge Jumps
5 Burpee Clusters
12 Max Height Hinge Jumps
1 Rounds:
21 Swings
42 Air Squats
1 Min Plank
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