Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Rounds:
30 Seconds: Gorilla Rows (R/L)
30 Seconds: Sumo DL High Pull
... then ...
3 Minutes:
12 Swings
12 Front Squats
12 Push-Press
... then ...
30 Seconds: Ground to Jump and Touch
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Minutes:
10 Goblet Lateral Lunges (alternate sides)
15 Swings
Then
2 Minutes:
10 Single Arm Staggered DL (10 on both R/L)
15 Forward Raise to Shoulder
1 Minute: Slow, controlled Bicycles
Equipment Needed: A Torpedo or Medium Weights
2 Cycles:
3 Rounds:
30 Sec: Curls
30 Sec: OH Tricep Extension
3 Minutes:
3 Strict Hang to OH
6 Push-Ups
3 Rounds:
30 Sec: OH Drop Lunges (Alt)
30 Sec: Squat Jumps
3 Minutes:
6 Goblet Cursy Squats
6 Max Height Hinge Jumps
Equipment Needed: A Torpedo or Medium Weights
Cardio:
6 Rounds:
10 High Knees
2 Burpees
Then
6 Rounds:
6 Ground To Jump and Touch
6 Thrusters
Then
30 Russian Twists
1 Minute: Plank
7 Comments