A10
21 Air Squats
18 Swings
15 Abmat Sit-ups
12 Burpees
9 Pull-ups
A20
35 Air Squats
30 Swings
25 Abmat Sit-ups
20 Burpees
15 Pull-ups
BUILT BODY
Strength
Superset ~20 Minutes:
15 2xTorpedo Curl and Press
15 2xTorpedo Dead+Row
26 Jumping Lunges (high)
Core
30 Banded 2xTorpedo Front Rack Knee Tucks
20 Skyscrapers
10 Partner Slamball Sit-up Throws
Conditioning
2 Rounds –
30 Overhead Torpedo Jacks
30 Jumping Lunges
30 Overhead Torpedo Jacks
20 Squat Jumps w/ hands clasped behind head
30 Overhead Torpedo Jacks
10 Tall Box Jumps
(6 Minute cap)
Mobility
Hip Openers: 20 reps
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
