Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Cycles:

5 min:
5 Curl and Press
4 SLOW OH Side Bends
8-10 OH Tricep Ext.
8-10 BO Row + Twist

... then ...

Alternating Combinations:
40 Seconds, ON, 20 Seconds OFF for 6 Minutes:

6 Jumping Lunges + 1 Lateral Lunges (R/L) (Min1 and 4)
Goblet Squats (Min 2 and 5)
High Plank to Forearm Plank Transitions (Min 3 and 6)