Bodybuild:
2 Cycles:
3 Minutes:
6 R-Arm Swing Snatch
6 R-Arm Push-Press
6 R-Arm OH Lunges
... then ...
3 Minutes:
6 L-Arm Swing Snatch
6 L-Arm Push Press
6 L-Arm OH Lunges
... then ...
5 Minutes:
9 R-Leg Lateral Lunge into Curtsey Squat
9 L-Leg Lateral Lunge into Curtsey Squat
9 Down/Up Rocket Jumps
Equipment Needed: A Torpedo or Medium Weights
Bodybuild:
For 8 Minutes:
20 Squat Jumps
20 Jumping Lunges
10 Tempo Goblet Squats (30X1)
Then
8 Minutes:
10 Renegade Rows (R/L)
20 Two-handed Curls
8-10 Kneeling Strict Press (R/L)
Then
4 Minutes:
4 Rounds:
30 Seconds: Torp Toe Touches
30 Secon...
Equipment Needed: A Torpedo or Medium Weights
Body Build:
10 Minutes:
8-10 Turkish Press (R/L)
8-10 Renegade Rows (R/L)
16-20 Tempo Curls
10 Minutes:
12 Single Leg Glute Bridges (R/L)
8-10 OH Tempo Step Downs (R/L)
16-20 Front Rack Chair Squats
Equipment Needed: A Torpedo or Medium Weights
Bodybuild:
6 Minutes:
12 Bridged Bench Press (R/L)
12 Upright Row (R/L)
8 Minutes:
12 Suitcase Floating Lunges (R/L)
12 Staggered Straight Leg DL (R/L)
12 Gorilla Row (R/L)
6 Minutes:
8 Strict Torpedo Burpee Ground to OH
16 Torpedo Russian ...
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