Equipment Needed: A Torpedo or Medium Weights
Circuit:
5 Cycles:
1 minute of each
(1) AFAP: 15 Burpee Star Jumps
(2) Swing Snatch (30 sec R/L)
(3) 2x 20 sec: Leg Extensions 10 sec: Hollow Hold
(4) OH Floating Lunges (30 sec R/L)
(5) AFAP: 15 Hang to OH
Equipment Needed: A Torpedo or Medium Weights
Cardio:
30 Swings
25 Broad Jumps
20 Push-Ups
15 Hang 2 OH
...then...
50 Triple Hop + Lateral Twists
Equipment Needed: A Torpedo or Medium Weights
Circuit:
5 Cycles: 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 = Squat Jumps
B = 30 Sec: Russian Twists 30 Sec: Penguin Tucks
C = Seated Strict Press
D = Thrusters
E = 2x Tabata Leg E...
Equipment Needed: A Torpedo or Medium Weights
Strength
(25 minutes):
1/1, 2/2, 3/3, 4/4, 5/5:
Curl/Press
2 Rounds:
12 Hike Swings
8 Goblet Squats
... then ...
10 Front Rack Drop Lunges
(*increase the drop lunges to 20 the second time through, 30 the third time etc)
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