Equipment Needed: A Torpedo or Medium Weights
Circuit:
(1) Gorilla Rows (alternate at 30 seconds)
(2) 3 Push-ups + 1 Burpee
(3) Single arm Swing Snatch (alternate at 30 seconds)
(4) Bicycles
(5) Goblet Squats
... 1 minute rest
No Equipment Needed: Bodyweight Workout
Strength
2 Sets: 10-12 Single Arm Bench Press (from bridged position) (R/L)
10-12 Renegade Rows (R/L)
*Rest approx. 30 seconds between sets
... then ...
2 Sets:
10-12 Straight Arm Ground to OH + 2 Strict Press
*Rest approx. 30 seconds between sets
No Equipment Needed: Bodyweight Workout
Equipment Needed: A Torpedo or Medium Weights
Cardio:
15 Thrusters
10 Burpees
5 Tuck Jumps
... then ...
10 Thrusters
5 Burpees
15 Tuck Jumps
... then ...
5 Thrusters
15 Burpees
10 Tuck Jumps
...then...
35 Swings before starting over
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