Equipment Needed: A Torpedo or Medium Weights

Cardio:

4 Minutes:

12-10-8-6-4-2:
Hang Squat Cleans
Sumo Deadlift High Pull
Torpedo Toe Touches (x2)
Flutter Kicks (x2)
*Upon finishing, work back up the ladder

1 Minute (alternating):
Swings
Hovering Swimmers