Equipment Needed: A Torpedo or Medium Weights

Cardio:

3 Cycles:

2 Tabata Intervals: Jumping Lunges
2 Tabata Intervals: Snatches (R)

...then...

40 seconds: Squat Jumps
20 seconds: Rest

...then...

2 Tabata Intervals: Dead Jacks
2 Tabata Intervals: Snatches (L)

...then...

40 seconds: Push Press
20 seconds: Rest

...then...

1 minute: Butterfly Sit-Ups