A10
“The March”
2 Rounds –
1 Minute:
Max Burpee Box Jumps
4 Minutes:
10 Slamball Box Step-ups (Forward)
10 Slamball Lateral Box Step-ups (Right)
10 Slamball Lateral Box Step-Ups (Left)
*Each time the Slamball is set down, complete 2 Burpee Box Jumps before resuming
A20
“The March”
4 Rounds –
1 Minute:
Max Burpee Box Jumps
4 Minutes:
10 Slamball Box Step-ups (Forward)
10 Slamball Lateral Box Step-ups (Right)
10 Slamball Lateral Box Step-Ups (Left)
*Each time the Slamball is set down, complete 2 Burpee Box Jumps before resuming
BUILT BODY
Strength
Deadlifts: Sets of 20 (unbroken sets)
~20 Minutes
Core
3 Rounds –
1 Minute: Wobble Bar Hollow Hold
10 Strict Toes to Bar/Knee Tucks
Conditioning
3 Cycles –
5-4-3-2-1 Reps:
2xTorpedo Hang to Shoulder
2xTorpedo Push Press
*after ever completed set, execute a Max Height Tuck Jump before returning to work
(6.5 Minute cap)
Mobility
Child’s Pose: 2.5 Minutes
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)
