A10
10 Torpedo Overhead Lunges
10 Push Press
10 Canoe Swings
20 Abmat Sit-Ups
A20
14 Torpedo Overhead Lunges
14 Push Press
14 Canoe Swings
20 Abmat Sit-Ups
20 Torpedo Russian Twists
On minutes 4, 8, 12, 16: 15 Swings
These kinds of set reps indicate a set pace, accordingly. Assess your comfortability and confidence with these movement patterns, and aim to find a pace that you can maintain throughout the entirety of your workout – start to finish!
Built Body
Bench Press: Sets of 6 ~ 20 Minutes
Core:
3 Rounds:
1 Minute: Abmat Sit-Ups
30 Seconds: Torpedo Toe Touches
30 Seconds: High Knees
Conditioning:
20-15-10 reps:
2x Torpedo Bent Over Row
Single Torpedo Curls
Single Torpedo Strict Press
Mobility:
Scorpion Stretch – 30 reps
