A10
2 Rounds –
45 Seconds: Narrow Mountain Climbers
15 seconds: Rest
45 Seconds: Jumping Lunges
15 seconds: Rest
45 Seconds: High Knees
15 Seconds: Rest
45 Seconds: Bicycles
15 Seconds: Rest
1xMax Effort Push-ups (going up to 1 minute of work)
A20
Four 5-minute rounds:
70 Narrow Mountain Climbers
60 Bicycles
50 High Knees
40 Jumping Lunges
30 Push-ups
…rest the remainder of the 5-minute window
BUILT BODY
Strength
Superset ~20 Minutes:
Deadlift: Sets of 5
Tall Box Jumps: Sets of 5
Core
20 Unloaded Windshield Wipers (10 per side)
15 Jane Fondas (right)
15 Jane Fondas (left)
20 Hip Dips
Conditioning
50-40-30-20-10 Reps:
Narrow Mountain Climbers
finish each set with 7 Half Burpee Rocket Jumps
(7.5 Minute cap)
Mobility
Scorpion Stretch: 20 Reps, back and forth
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
