A10
20-15-10-5 reps:
Pull-Ups
2x Torpedo Farmer Carry Lunges
Jumping Lunges
Single Torpedo Push Press
A20
25-20-15-10-5 reps:
Pull-Ups
2x Torpedo Farmer Carry Lunges
Jumping Lunges
Single Torpedo Push Press
Don’t let the volume of some of these movements (hello, pull-ups) scare you – there is always room to modify rep count along with movement patterns, and every set does not need to be done unbroken. Find a number and a pace you can maintain, and then go from there.
Built Body
Strength:
5 Rounds:
14 Supine Row
14 Deficit Push-Ups
Core:
1 Minute on, 30 seconds off
…then…
45 seconds on, 30 seconds off
…then…
30 seconds on, 30 seconds off
…then…
45 seconds on, 30 seconds off
…then…
1 minute on
Hollow Plank Hold
Conditioning:
75 Reps: Plate Ground to Overhead
8 minute cap
30 seconds:
Rest
Mobility:
IT Band Smashing – 2 minutes per leg
