A10
2 Cycles –
3 Tabata Intervals: Box Jumps
2 Tabata Intervals: Toes to Bar
3 Tabata Intervals: Box Jumps
2 Tabata Intervals: Toes to Bar
A20
2 Rounds:
1 Cycle –
3 Tabata Intervals: Box Jumps
2 Tabata Intervals: Toes to Bar
3 Tabata Intervals: Box Jumps
2 Tabata Intervals: Toes to Bar
5 Minutes –
15 Squat Throws
15 Slamball Ground to Shoulder
BUILT BODY
Strength
Front Squat: Sets of 5
~20 Minutes
Core
20 2xTorpedo Overhead Crunches
20 2xTorpedo Russian Twists
50 Bicycles
Conditioning
12 Intervals:
Tabata 2xTorpedo Thrusters
…immediately into:
50 swings
(8.5 Minute total cap)
Mobility
Deep Ankle → Half Splits Flossing: 90 Seconds per leg
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
