Equipment Needed: A Torpedo or Medium Weights

Strength:

3 Cycles:

3 Minutes: 5-4-3-2-1:
Canoe Swings (R/L)
Push-ups
Single Arm Floor Press

Then

4 Minutes: 5-4-3-2-1:
Single Arm Thruster (R/L)
2-point BO Row (R/L)
Toes to Torp w/ Slow Descent