A10
12 Pull-Ups / 12 Toes to Bar (alternate between Pull-Ups and Toes to Bar each round)
12 Squat Throws
12 Slamball Deadlift Jumps
EMOM: 2 Burpees
A20
2 Cycles –
7 minutes:
12 Pull-Ups / 12 Toes to Bar (alternate between Pull-Ups and Toes to Bar each round)
12 Squat Throws
12 Slamball Deadlift Jumps
EMOM: 2 Burpees
…then…
3 minutes:
10 Ground to Jump and Touch
4 Burpees
BUILT BODY
Strength
Bench Press: Sets of 5
~20 minutes
Core
3 Rounds –
45 Seconds: Knee Slide + Side Plank
15 Seconds: Rest
45 Seconds: Hip Dips
15 Seconds: Rest
30 Seconds: Mountain Climbers
30 Seconds Hip Raises (right)
30 Seconds: Hip Raises (left)
30 Seconds: Rest
Conditioning
20 Seconds: 2xTorpedo Thrusters
20 Seconds: Burpees
Repeat this until you have completed 50 Thrusters and 50 Burpees
(7 minute cap)
Mobility
Banded shoulder stretch: 90 seconds per 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.
