Equipment Needed: A Torpedo or Medium Weights

Strength:

8 min:
20 Messier Squats
16 Tempo SLDL
20 Front Rack 1-1/2 Squats
8 Weighted Single Leg Glute Bridges (R/L)

8 min:
20 Curls
16 Strict Hang 2 OH
20 Hovering Shoulder Taps
8 Eccentric Push Ups

8x TABATA (alternating):
Skyscrapers
Bicycles