A10
5 Single Leg Burpees (right)
10 Single Arm Overhead Lunges (right)
5 Single Leg Burpees (left)
10 Single Arm Overhead Lunges (left)
20 Strict Runners
10 Super(wo)mans
A20
2 Rounds –
6 Minutes:
4 Single Leg Burpees (right)
8 Overhead Lunges (right)
4 Single Leg Burpees (left)
8 Overhead Lunges (left)
4 Minutes:
16 Strict Runners
10 Super(wo)mans
BUILT BODY
Strength
Push Press: Sets of 5
~20 Minutes
Core
70 Reps, alternating legs:
Knee to Elbow Complex
Conditioning
10-9-8-7-6-5-4-3-2-1 Reps:
Slamball Hang to Overhead
Slamball Squat Throws
(6 Minute cap)
Mobility
From Down Dog – elevate heels as high as possible then slowly lower them to floor: 3 sets of 10 reps
A30 – MEMBERS ONLY
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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
