A10
5 Minutes:
12-9-6 reps:
Burpees
Push-Ups
Shoulder Taps
…then…
5 Minutes:
12-9-6 reps:
Hang to Overhead
2x Torpedo Bent Over Rows
Swings
A20
2 Rounds:
5 Minutes:
12-9-6 reps:
Burpees
Push-Ups
Shoulder Taps
…then…
5 Minutes:
12-9-6 reps:
Hang to Overhead
2x Torpedo Bent Over Rows
Swings
Each of these five minutes intervals are going to prove to be pretty intensive with similar movement patterns in each – five minute of push, five minutes of pull. Individually, they’ll be grueling…but know that by the end, you’re looking at a pretty unbelievable workout!
Built Body
Strength:
11 Torpedo Super(Wo)mans w/ 1 Second Hold
11 Staggered Deadlift (each leg)
Core:
4 Rounds:
21 Side Plank Hip Raises (R)
21 Side Plank Hip Raises (L)
15 Overhead Sit-Ups
Conditioning:
Using a Tabata scheme, accumulate 150 Air Squats
6 minute cap
Mobility:
Spinal Decompression 3 x 15-30 seconds
