Equipment Needed: A Torpedo or Medium Weights

Strength (24 Minutes):

2 Rounds:
10 Single Arm OH Split Squats (R arm, L leg)
5 Broad Jump Hop Backs
10 Single Arm OH Split Squats (L arm, R leg)
5 Broad Jump Hop Backs
3x Lateral Goblet Holds (10s in bottom) (R/L)
10 Straight Leg High Pulls (from mid shin)
... then ...
1 minute: Front Scale (30R/30L)
1 Minute: Single Leg Forward x Backward Hops (30 sec R/L)