Monday – 090219

A10

2 Cycles –

30-20-10 Seconds:
Air Squats
Lunges

30-20-10 Seconds:
Torpedo Crescent Lunge Hold (right)
Torpedo Crescent Lunge Hold (left)

1 Minute:
4 Ground to Jump and Touch
2 Burpees

A20

4 Cycles –

30-20-10 Seconds:
Air Squats
Lunges

[Cycles 1 + 3] 30-20-10 Seconds:
Torpedo Crescent Lunge Hold (right)
Torpedo Crescent Lunge Hold (left)

[Cycles 2 + 4] 30-20-10 Seconds:
Warrior 3 Hold (right)
Warrior 3 Hold (left)

1 Minute:
4 Ground to Jump and Touch
2 Burpees

BUILT BODY

Strength
Barbell Lateral Lunges: Sets of 10 (per leg)
~20 Minutes

Core
6 Rounds –
45 Seconds: Abmat Sit-ups
15 Seconds: Hollow Hold

Conditioning
16 Tabata Intervals (alternating):
Torpedo Front Squats
Torpedo Push Press
*During “rest” time, don’t put the Torpedo down – hold it any way you want between sets

Mobility
Hamstring flossing – 20 reps per leg

A30 – MEMBERS ONLY

By popular demand: A30 classes are staying on the weekly schedule at select studios!
Members, we love you. Just add it to the list of perks! 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

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