A10
4-3-2-1 reps:
Tuck Jumps
Burpees
…then…
15 Torpedo Hang to Overhead
15 Push Press
…then…
25 Air Squats
A20
5-4-3-2-1 reps:
Tuck Jumps
Burpees
…then…
17 Torpedo Hang to Overhead
17 Push Press
17 Swings
…then…
30 Air Squats
Each round should be done as fast as you can, become gradually slower during the middle chunk, and become very steady during the air squats. Then, at the start of the next round, crank up your intensity and see if you can match the time of your previous round!
Built Body
Strength:
Deadlift: Sets of 7
Core:
12 Tabata intervals, alternating:
Bicycles
Flutter Kicks
Unloaded Russian Twists
Spend “rest” time in a V position with feet off the ground
Conditioning:
21-15-9 reps:
Swing Snatches (L)
Swing Snatches (R)
Complete 6 Burpee Box Jumps to start the workout, between each round, and to end the workout
Mobility:
Lazy Squat Hold – 3 minutes
