Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Cycles:
1 Minute: Max Seated Strict Press

Then

4 Tabata Intervals: Torp Jacks

Then

7 Minutes:
9 Front Rack Split Squats
9 Front Rack Floating Lunges
9 Single Leg Snatch
9 Single Leg Glute Bridge (R/L)

-- do all 9 reps of all four movements on one side before moving to the other.