Equipment Needed: A Torpedo or Medium Weights
Strength: "Buns and Guns"
10 Lunge Twists (R/L)
13 Curl and Press
16 Single Arm OH Split Squats (8 R, 8 L)
*Short rest, then:
20 Glute Bridges w/ Back on Chair/Couch
15 Hinge Jumps
10 Single Leg Snatches (5R/5L)
Equipment Needed: A Torpedo or Medium Weights
Strength: "Buns & Guns"
10 Lunge Twists (R/L)
20 Curl and Press
30 Single Arm OH Split Squats (15 R, 15 L)
*Rest before starting:
30 Glute Bridges w/ Back on Chair/Couch
20 Hinge Jumps
10 Single Leg Snatches (5R/5L)
Equipment Needed: A Torpedo or Medium Weights
Strength:
2 Rounds:
9 Half Kneeling Snatch (R)
6 Half Kneeling Strict Press (R)
3 Half Kneeling Windmills (R)
...then...
20 Back Extensions
20 Hollow Leg Extensions
...then...
2 Rounds:
9 Half Kneeling Snatch (L)
6 Half Kneeling Strict Press...
Equipment Needed: A Torpedo or Medium Weights
Strength:
2 Full Cycles:
8 x Tabata: Curl and Press
1 Minute: Max Push-ups
...then...
2 Rounds:
30 Seconds: 2 PT BO Row (R/L)
...then...
1 Minute: Upright Row
...then...
30 Sec: Bulgarian Split Squats
30 Sec: Bulgarian Split Squat Jumps
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