A10
20-15-10 reps:
Slamball Hang to Overhead
15-10-5 reps:
Squat Throws
9-6-3 reps:
Box Dips
A20
5 minutes:
20 Slamball Hang to Overhead
15 Squat Throws
9 Box Dips
1 minute 40 seconds:
Slamball Step-Ups
5 minutes:
15 Slamball Hang to Overhead
10 Squat Throws
6 Box Dips
1 minute 40 seconds:
Slamball Step-Ups
5 minutes:
10 Slamball Hang to Overhead
5 Squat Throws
3 Box Dips
1 minute 40 seconds:
Slamball Step-Ups
BUILT BODY
Strength
Supersetting:
20 Push-Ups
5 Bench Press
10 Seated Single Torp Strict Press
Core
10 Tabata Intervals:
Bicycles
Hold Hollow Position during 10 second intervals time
Conditioning
100 Snatches (alternate arms every five reps)
8:00 time cap
Mobility
Barbell Quickie – 20 reps each arm
ARUN + A30
Members, we’ve added ARun + A30 classes to the schedule this summer just for you! Check out the schedule + this week’s programming here.
