A10
4 Rounds:
30 seconds: Push-Ups
30 seconds: Burpees
15 seconds: Rest/Transition
30 seconds: Abmat Sit-Ups
30 seconds: Bicycles
15 seconds: Rest/Transition
A20
5 Rounds, 4 minutes each:
Rounds 1, 3, 5:
15 Push-Ups
30 Bicycles
45 Flutter Kicks
Rounds 2, 4:
10 Burpees
20 Abmat Sit-Ups
30 Narrow Mountain Climbers
This workout features movements that are going to work much of the same parts of the body – lots of upper body pressing and lots of contraction of the core. More frequent breaks will ensure sustained success and help prevent burnout.
Built Body
Strength:
Barbell Hang Power Clean – Sets of 5
Core:
1 Minute: Reverse Plank
…then…
50/10, 40/20, 30/30, 20/40, 10/50 seconds:
Leg Extensions
Reverse Plank
…then…
1 minute: Leg Extensions
Conditioning:
40 Squat Jumps
30 Swings
20 Burpee Box Jumps
30 Swings
40 Squat Jumps
7:00 minute cap
Mobility:
Supine Twist – 90 seconds per side
