A10
8 Rounds: Tabata Banded Sprints
1 Minute: Burpees
8 Rounds: Tabata Squat Throws (Rest with Slamball held in front rack position)
1 Minute: Burpees
A20
8 Rounds: Tabata Banded Sprints
1 Minute: Burpees
8 Rounds: Tabata Squat Throws
1 Minute: Burpees
8 Rounds: Tabata Banded Sprints
1 Minute: Abmat Sit-Ups
8 Rounds: Tabata Squat Throws
1 Minute: Abmat Sit-Ups
Today is a test of speed – all-out speed. Come ready to go fast, and come ready to sweat. Even when you start to get tired, keep the ‘fast’ mindset in tact; while the top speed may be less, if you give 100% of whatever you have left in that moment good things will happen.
Built Body
Strength:
Barbell Front Rack Lunges 6 x 10 (5 per leg)
Tall Box Jumps 6 x 5
Core:
10 Minutes:
Circuit style:
16 Strict Knee Tucks
20 Barbell Side Bends
30 seconds: 2x Torpedo Overhead Hold
Conditioning:
As fast as possible:
10-9-8-7-6-5-4-3-2-1 reps:
Push-Ups
Kneeling Plate Presses
Mobility:
Banded Lat Stretch – 90 seconds per side
