Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Rounds:

4 min:
12 Straight Leg DL
10 Front Squats
8 Push Press
6 Burpees
2 Burpee Clusters

1 min (alternating):
30 Seconds:
Hollow Hold + 30 Seconds Reverse Plank (1/3)

30 Seconds:
Back Extension Hold + 30 Seconds: Mountain Jumps (2/4)