A10
2 Cycles:
1 minute of each:
Squat Throws
Snatches (alt. arms)
Box Jumps
Push Press
Burpees
A20
3 Cycles:
1 minute of each:
Squat Throws
Snatches
Box Jumps
Push Press
Burpees
Ground to Jump and Touch
After each full cycle, rest one minute
The goal of this workout is to accumulate total volume – this will mean a necessary transition time, but if you keep that transition consistent you’ll find you can accomplish much more work during each minute interval.
Built Body
Strength:
Front Squat – Sets of 7
Core:
20-16-12-8-4 reps:
Crossover High Knees
High Knees
Banded Knee Tucks
Conditioning:
5 Minutes:
7 Slamball Squat Cleans
4 Burpees
Mobility:
Scorpion Stretch – 30 reps