Equipment Needed: A Torpedo or Medium Weights

Cardio:

2 Rounds:

1 Minute: Straight Leg DL
1 Minute: Plank *every 10 seconds complete 1 push-up

3 Minutes:
4 Half Burpees (just from high plank)
4 Squat Rocket Jumps
4 Curtsey Squats (R/L)

5 Minutes:
25 Swings
25 Russian Twists
25 Ground to ...

Equipment Needed: A Torpedo or Medium Weights

Cardio:

6 Rounds:
10 High Knees
2 Burpees

Then

6 Rounds:
6 Ground To Jump and Touch
6 Thrusters

Then

30 Russian Twists
1 Minute: Plank

Equipment Needed: A Torpedo or Medium Weights

Cardio:

60 Air Squats
50 Sit-ups
20-30 Push-ups
... then ...
In the remainder of 10 minutes: 1-2-3-4....
Thrusters
High Knees (2x)
Jump Switches (2x)

Equipment Needed: A Torpedo or Medium Weights

1 Minute of each:
Swings
Duck-unders
Thrusters
Broad Jump + Triple Hop
Back Squats

Bodybuild:

5-4-3-2-1:
Single Arm Curl (R/L)
Single Arm Press (R/L)
2-point BO Row (R/L)

... then ...

15-12-9-6-3:
Leg Extensions, hold a hollow pos. for 10 full seconds between each set ** any time you have to rest, complete 25 Bicycles before continuing on

... then ...

10-8-6-4-2:
Sin...