A10
4 Rounds:
45 Seconds: Box Run
15 Seconds: Rest
45 Seconds: Banded Sprints
15 Seconds: Rest
30 Seconds: Thrusters
A20
4 Cycles:
45 Seconds: Box Run
15 Seconds: Rest
45 Seconds: Banded Sprints
15 Seconds: Rest
30 Seconds: Thrusters
…then…
2.5 Minutes:
10 Box Jumps
15 Squat Jumps
20 Jumping Lunges
Aerobic capacity is at the heart of today’s workout; how much control can you keep with an elevated heart rate. Push hard through each interval, fully embrace your rest as it comes, and when it doubt slow motion is better than no motion.
Built Body
Strength:
21-18-15-12-9-6-3 reps:
Air Squats
Jumping Lunges
Core:
1 minute, 50 Seconds, 40 Seconds, 30 seconds, 20 Seconds: 10 Seconds of each:
Bicycles
Flutter Kicks
Conditioning:
12 Rounds:
1 2x Torpedo Ground to Shoulder
2 2x Torpedo Front Rack Lunges (R/L)
2 2x Torpedo Push Press
1 2x Torpedo Front Squat
Each time the torpedoes are set down, complete 30 high knees to resume the work
Mobility:
Banded Shoulder Stretch – 90 seconds per side
