Equipment Needed: A Torpedo or Medium Weights
Strength:
22 Minutes:
2 Rounds AFAP:
8 OH Pendulum Lunges (R/L)
8 Single Leg DL
8 Goblet Lateral Lunges (R/L) (with slow descent)
... rest ~45 seconds
... then ...
2 Rounds AFAP:
12x 1 1/2 Curls
16 Strict Press
1 Minute: Plank
... rest ~45 seconds
... repeat
Up Next in Dumbbell or Torpedo Classes
-
45- Minute Cardio with Coach Hali (01...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Minutes:
12-10-8-6-4-2:
Hang Squat Cleans
Sumo Deadlift High Pull
Torpedo Toe Touches (x2)
Flutter Kicks (x2)
*Upon finishing, work back up the ladder1 Minute (alternating):
Swings
Hovering Swimmers -
30-Minute Cardio with Coach Sarah (01...
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 -
30-Minute Cardio with Coach Hali (011...
Cardio:
3 Cycles (12 Minutes):
3 Minutes:
8-6-4-2
Hang Squat Cleans
Sumo Deadlift High Pull
Torpedo Toe Touches (x2)
Flutter Kicks (x2)
*Upon finishing, work back up the ladder1 Minute:
(1) Swings
(2) Hovering Swimmers
(3) 3 Ground to Jump and Touch + 6 High Knees
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