Equipment Needed: A Torpedo or Medium Weights
Cardio (19 minutes):
8 Minutes:
AFAP:
3 Rounds: (1 Burpee, 6 Ground 2 Jump and Touch, 6 Swing Snatch (R/L))
2 Rounds: (2 Burpees, 10 Ground 2 Jump and Touch 10 Swing Snatch R/L)
1 Round: (4 Burpees, 12 Ground 2 Jump and Touch, 20 Swing Snatch R/L)
... immediately into: 40 Thrusters
...then...
1 Minute: Rest
...then...
10 Minutes:
10 Strict Weighted Dead Bugs
10 OH Drop Lunges (alternating)
10 Squat Jumps
50 Hollow Flutter Kicks
Bodyweight: No Equipment Needed
Equipment Needed: A Torpedo or Medium Weights
Cardio:
15-9-6:
Front Squats
BO Row
...then...
2 Rounds:
10 Situps
10 V-Ups
...then...
6-9-15:
Suitcase Deadlifts (R/L)
Push Press
...then...
2 Rounds:
10 Situps
10 V-Ups
Equipment Needed: A Torpedo or Medium Weights
Strength:
2 Rounds:
12 FR Bulgarian Split Squats (R/L)
12 Torp Bulgarian Deadlift (R/L)
3 Rounds:
10 Torp Glute Bridges
10 Sec Glute Bridge Hold
2 Rounds:
15 Jumping Jacks
20 High Knees
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