A50

Cardio:

10/1 – 9/2 – 8/3 – 7/4 – 6/5:
2x Torpedo Thrusters
2x Torpedo Deadlifts

… then …

20 Lunges
15 Ground to Jump and Touch
10 Pull-ups

… then …

5/6 – 4/7 -3/8 – 2/9 – 1/10:
2x Torpedo Thrusters
2x Torpedo Deadlifts

… then …

20 Lunges
15 Ground to Jump and Touch
10 Pull-ups

AStrong

20 minutes:
1. Empty Barbell Squat Jumps: Sets of 30 seconds …immediately into… 10 Tempo Air Squats (30X1)
2. Weighted Plank Holds: Sets of 30+ seconds
(Add loading to ensure each set lasts no longer than ~60 seconds)

5 minutes:
Buy-Out: For time: 100 Unweighted Lunges