Monday – 093019

A10

4 Tabata Intervals:
Top to Top Push Press
…then…
6 Minutes:
10 Snatches (alternating arms)
10 Single Torpedo Overhead Squat
…then…
4 Tabata Intervals:
Top to Top Push Press

A20

2 Rounds –
3 Tabata Intervals: Top to Top Push Press
3 Tabata Intervals: Abmat Sit-Ups

…then…

8 Minutes:
12 Snatches (alternating arms)
12 Single Torpedo Overhead Squat

…then…

2 Rounds –
3 Tabata Intervals: Push Press
3 Tabata Intervals: Abmat Sit-Ups

BUILT BODY

Strength
5 Rounds:
12 2xTorpedo Curls
12 Push-ups
12 2xTorpedo Bent Over Row
12 Single Torpedo Overhead Tricep Extensions

Core
3 Rounds –
30 Seconds: Crunches
30 Seconds: Oblique Crunches (right)
30 Seconds: Oblique Crunches (left)
30 Seconds: Leg Extensions

Conditioning
50 2xTorpedo Ground to Shoulder + Shoulder to Overhead
(6.5 Minute cap)

Mobility
Spinal decompression: hang from bar, 4 x 20 seconds, rest between as needed

A30 – MEMBERS ONLY

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5 Cycles –
1 Minute: Banded Sprints
1 Minute: Low Box Runs
1 Minute: Ground to Jump and Touch
…then…
6 Tabata Intervals:
Top to Top Push Press (Cycle 1)
Bottom to Bottom Air Squats (Cycle 2)
Abmat Sit-ups, holding V during rest time (Cycle 3)
Burpees, holding plank during rest time (Cycle 4)
Jumping Lunges, holding a lunge with back knee just above ground during rest time (Cycle 5) 

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