A10
3 Rounds:
10 High Knees
1 Burpee
…then…
3 Rounds:
10 High Knees
1 Tuck Jump
…then…
3 Rounds:
10 Jump and Touch
3 Ground to Jump and Touch
…then…
3 Rounds:
10 Shoulder Taps
10 Plank Jacks
A20
4 Cycles:
3 Minutes:
3 Rounds:
10 High Knees
1 Burpee
…then…
3 Rounds:
10 High Knees
1 Tuck Jump
…then…
3 Rounds:
10 Jump and Touch
3 Ground to Jump and Touch
…then…
3 Rounds:
10 Shoulder Taps
10 Plank Jacks
1 Minute: Plank Hold
1 Minute: Slamball Ground to Overhead
This workout should be FAST – like collapse to the ground in a heap when you’re done, fast. Even as you start to get tired, give 100% of whatever you have in the tank at that particular moment in time and you’ll get the most from it, we promise.
Built Body
Strength:
Barbell Pendlay Rows 5 x 9
Slow Motion Push-Ups 5 x 10
Core:
20 Glute Bridges
10 Torpedo Super(wo)mans
20 Weighted Psoas Marches
Conditioning:
10-8-6-4-2-4-6-8-10 reps:
Burpees
Snatches (alt. arms)
Mobility:
Child’s Pose – 2 minutes
