A10
5 Rounds:
40 seconds: Box Jumps
20 seconds: Jumping Pull-Ups
40 seconds: Slamball Ground to Shoulder
20 seconds: Squat Throws
A20
40 seconds: Box Jumps
20 seconds: Jumping Pull-Ups
40 seconds: Slamball Ground to Shoulder (Heavy)
20 seconds: Squat Throws (Heavy)
40 seconds: Ground to Jump and Touch
20 seconds: Rest
We can use the time intervals as a natural pace car for this workout; the 40 second windows should be done slightly slower than the 20 second intervals, given they are twice as long. Transitions will be very important to this workout as well – get each round started and then hold on from there.
Built Body
Strength:
5 Rounds:
8 Single Leg 2x Torpedo Deadlifts (each leg)
20 Jumping Lunges
Core:
4 Rounds:
15 Side Plank Reach Throughs (R)
15 Side Plank Reach Throughs (L)
30 Slamball Russian Twists
15 Side Plank Hip Raises (R)
15 Side Plank Hip Raises (L)
Conditioning:
Burpee Box Jump Ladder
As long as possible:
Every Minute on the Minute:
6 2x Torpedo Deadlifts
1 (+1) Burpee Box Jumps
Mobility:
Spinal Decompression – 3 x 20-30 seconds
