Strength

Full Body (23 Minutes):

2 Rounds:
11 Torp Pull-overs
11 Single-arm Upright Row (R/L)
11 Floating Leg Box Dips (R/L)

… then …

2 Rounds:
11 SLOW 2xTorp Supinated Front Squats
11 2xTorp Staggered DL (R/L)

… then …

1 Rounds:
30 Crunches
20 Leg Extensions
10 Forearm Plank Reach Throughs (R/L)
20 Leg Extensions
30 Crunches

 

Barbell

Superset:
Back Squat: Sets of 3
Max Height Squat Throws: Sets of 10
Hovering Table Top Shoulder Taps: Sets of 20 (alt.)

Buy-Out: 5 minutes – AFAP:
10-9-8-7-6-5-4-3-2-1:
Jumping Lunges
Squat Jumps