A10
Each movement to failure:
2xTorpedo Ground to Shoulder
…rest as needed
2xTorpedo Front Squats
…rest as needed
Pull-ups
…rest as needed
Hollow Body Hold
…rest as needed
A20
Each movement to failure:
2xTorpedo Ground to Shoulder
…rest as needed
2xTorpedo Front Squats
…rest as needed
Pull-ups
…rest as needed
Hollow Body Hold
…rest as needed
BUILT BODY
Strength
Superset ~20 Minutes:
Wall Sit Hold: 30-45 seconds
Unloaded Bulgarian Split Squats: 20 per leg
Core
5 Rounds –
30 Seconds: High Knees
30 Seconds: Hollow Hold
30 Seconds: Narrow Mountain Climbers
30 Seconds: Hollow Plank Hold
Conditioning
40 2xTorpedo Deadlifts
30 2xTorpedo Hang to Shoulder
10 2xTorpedo Push Press
…immediately into: 25 Burpees
(7 Minute cap)
Mobility
Pigeon Pose with leg on box: 90 seconds per leg
A30 – MEMBERS ONLY
Find an A30 on the weekly schedule at select studios!
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7 Rounds –
10 Mountain Climbers
10 Narrow Mountain Climbers
2 Half Burpees
1 Tuck Jump
…then…
5 Rounds –
5 Pull-ups
10 Push-ups
15 Air Squats
…then…
3 Rounds –
21 Slamball Squat Cleans
21 Swings
…then…
1 Round –
35 Box Jumps
