A10
2 Rounds –
1 Minute: Plank
1 Minute: 1 Burpee + 1 Tuck Jump
1 Minute: Hollow Body Hang from Bar
1 Minute: Torpedo Overhead Hold
1 Minute: Single Leg Glute Bridge Hold (alternate at 30 seconds)
A20
4 Rounds –
1 Minute: Plank
1 Minute: 1 Burpee + 1 Tuck Jump
1 Minute: Hollow Body Hang from Bar
1 Minute: Torpedo Overhead Hold
1 Minute: Single Leg Glute Bridge Hold (alternate at 30 seconds)
BUILT BODY
Strength
Bench Press: Sets of 5
~20 Minutes
Core
20 Slamball Russian Twists
15 Slamball Lay Back Presses
10 Slamball Rock and Rolls to Stand
Conditioning
30 Jumping Lunges
40 Swings
30 Jumping Lunges
40 Push Press
30 Jumping Lunges
(8 Minute cap)
Mobility
Scorpion Stretch: 20 Reps back and forth
A30 – MEMBERS ONLY
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.
This class is run with three distinct, 10-minute workouts!
Workout 1:
8 Burpees
16 2xTorpedo Deadlifts (heavy)
32 Push Press (1 Torpedo)
Workout 2:
2 Rounds –
1 Minute: Plank
3 minutes: 15 Abmat Sit-ups, 30 Bicycles
1 Minute: Reverse Plank
*On the second round, Plank 1 is Side Plank (right) and Plank 2 is Side Plank (left)
Workout 3:
11 Push-ups
22 Jumping Lunges
…then…
4x 1 Leg Mountain → Airplane transition (right)
4x 1 Leg Mountain → Airplane transition (left)
