Equipment Needed: A Torpedo or Medium Weights
Cardio (19 minutes):
8 Minutes:
AFAP:
3 Rounds: (1 Burpee, 6 Ground 2 Jump and Touch, 6 Swing Snatch (R/L))
2 Rounds: (2 Burpees, 10 Ground 2 Jump and Touch 10 Swing Snatch R/L)
1 Round: (4 Burpees, 12 Ground 2 Jump and Touch, 20 Swing Snatch R/L)
... immediately into: 40 Thrusters
...then...
1 Minute: Rest
...then...
10 Minutes:
10 Strict Weighted Dead Bugs
10 OH Drop Lunges (alternating)
10 Squat Jumps
50 Hollow Flutter Kicks
Strength:
6 Min:
12 Arnold Press (R/L)
12 Tempo Curls (30X1)
12 Single Torp (double hand) Forward Raises
10 Push-Ups
1 Minute: Airplane Rows (30 sec R/L)
3 Rounds:
40 Sec: Strict Press
20 Seconds: Torp Jacks
Equipment Needed: A Torpedo or Medium Weights
Cardio
A60 (30 Minutes)
1 minute: Burpees
10 minutes: 2-4-6-8-10:
Skyscrapers
Snatches (R/L)
*After every round, complete 12 OH Lunges*
1 minute: Burpees
10 minutes:
30 Sit-Ups
20 Swings
10 Push-Ups
1 minute: Burpees
5 minutes:
7 Thrusters...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
21-15-9:
Front Squats
BO Row
...then...
2 Rounds:
15 Situps
10 V-Ups
...then...
9-15-21:
Suticase Deadlifts (R/L)
Push Press
...then...
2 Rounds:
15 Situps
10 V-Ups
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