A10
50 Low Box Runs
40 Banded Sprints
30 Swings
20 Narrow Mountain Climbers
10 Burpees
*Then back up the ladder – don’t repeat back to back movements at the top/bottom of the ladder
A20
100 Low Box Runs
80 Banded Sprints
60 Swings
40 Narrow Mountain Climbers
20 Burpees
*Then back up the ladder – don’t repeat back to back movements at the top/bottom of the ladder
BUILT BODY
Strength
Deadlift: Sets of 5
~20 Minutes
Core
21-15-9 Reps:
Leg Extensions
Skyscrapers
Supine Waves
Conditioning
3 Rounds –
60 Low Box Runs
40 Air Squats
20 Jumping Lunges
(9 Minute cap)
Mobility
Crouch and Curl – 20 slow + controlled reps
A30 – MEMBERS ONLY
By popular demand: A30 classes are staying on the weekly schedule at select studios!
Members, we love you! Want in on this bad ass workout + these perks? Let’s make your Membership official. Check out all Membership options here.
EMOM – 5 Minutes:
11 2xTorpedo Thrusters
…then…
4 Minutes:
21 2xTorpedo Deadlifts
42 Jump and Touch
…then…
1 Minute:
Burpees
…then…
10 Minutes:
50-40-30-20-10 Reps:
Air Squats
Jumping Pull-ups
Swings
…then…
EMOM – 5 Minutes:
11 2xTorpedo Thrusters
…then…
4 Minutes:
21 2xTorpedo Deadlifts
42 Jump and Touch
…then…
1 Minute:
Burpees
