Equipment Needed: A Torpedo or Medium Weights
Circuit:
(1)Curl and Press
(2) Snatches
(3) Down and Up Rocket Jumps
(4) Abmat Sit-ups
(5) Pull-ups
Rest 1 minute
Equipment Needed: A Torpedo or Medium Weights
Cardio:
EMOM - Alternating through:
20-25 Swings
12-16 Snatches
6-8 x
Plant Hands
Step Back
1 Push-up
Pop to BOTTOM OF SQUAT, Rocket Jump
... Rest the remainder of each minute
Equipment Needed: A Torpedo or Medium Weights
Strength:
3 Sets:
10-12 Single Arm Bench Press (from bridged position) (R/L)
10-12 Renegade Rows (R/L)
*Rest 30-45 sec. between sets
... then ...
3 Sets:
10-12 Straight Arm Ground to OH + 2 Strict Press
*Rest 30-45 sec. between sets
... then...
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