Equipment Needed: A Torpedo or Medium Weights

Circuit (25 minutes):
5 Cycles:
1 minute: Swing Snatches (30 sec R/L)
1 minute: SB Russian Twists
1 minute: Jumping Lunges
1 minute: 10 Narrow Mountain Climbers + 1 Push-up + Renegade Row (30 Sec R/L)
1 minute: Thrusters

Equipment Needed: A Torpedo or Medium Weights

Strength - Lower Body:

3 Rounds:
10 Goblet Cossack Squats (R)
10 Goblet Cossack Squats (L)
...then...
2 Rounds:
10 Bottom Half Sumo Deadlifts
10 Top Half Sumo Deadlifts
10 Sumo Deadlifts
...then...
1 Round:
20 1 1/2 Front Squats
50 High Knees

Equipment Needed: A Torpedo or Medium Weights

Bodybuild: (13 minutes):
"Head, Shoulders, Knees and Toes:"

2 Rounds:
1 Minute: Bridged Bench Press (30 Sec R/L)
1 Minute: Push-ups
... then ...
2 Rounds:
1 Minute: Strict Upright Row
1 Minute: BO Row (30 Sec R/L)
... then ...
1 Rounds:
1 M...

Cardio:
4 Cycles:

30-20-10 seconds:
Deadlifts
Burpees
...then...
3 minutes:
9 Torp Hang to OH
9 Thrusters
9 V-Ups