A10
50 Banded Flutter Kicks
…then…
12-9-6 reps:
Thrusters
Toes to Bar
…then…
25 Banded Tricep Extensions
A20
50 Banded Flutter Kicks
…then…
12-9-6 reps:
Thrusters
Toes to Bar
…then…
25 Banded Tricep Extensions
…then…
30 Snatches (alt. arms)
The meat and potatoes of this workout comes with the thrusters and the toes to bar (and the snatches, in the A20). The other movement patterns are going to provide some pre-fatigue going into the next round, but can also work as a bit of ‘active recovery’ so you’re ready to attack each subsequent round of the descending ladder.
Built Body
Strength:
5 rounds:
10 R-arm Ground to Shoulder + Shoulder to Overhead
10 L-arm Ground to Shoulder + Shoulder to Overhead
Core:
4 Rounds:
21 Side Plank Reach Throughs (each side)
21 Hanging Twists
Conditioning:
40 Squat Jumps
30 Swings
20 Burpee Box Jumps
30 Swings
40 Squat Jumps
7:00 time cap
Mobility:
Pigeon Pose – 90 seconds each side
