A10
2 Minutes: Box Jumps
2 Minutes: Swings
2 Minutes: Squat Throws
2 Minutes: Abmat Sit-ups
2 Minutes: Gable Grip Step-ups
A20
2 Rounds –
2 Minutes: Box Jumps
2 Minutes: Swings
2 Minutes: Squat Throws
2 Minutes: Abmat Sit-ups
2 Minutes: Gable Grip Step-ups
BUILT BODY
Strength
6 Cycles –
30 Seconds: Banded Tricep Extensions
30 Seconds: Single Torpedo Strict Press
30 Seconds: Single Torpedo (two handed) Forward Shoulder Raises
Core
10-9-8-7-6-5-4-3-2-1:
Torpedo V-Sit Presses
Torpedo V-Sit Russian Twists
Conditioning
10 Cycles –
3 Half Burpees
2 Burpees
8 Lateral Mountain Climbers
8 Ground to Jump and Touch
(9 Minute cap)
Mobility
Banded Shoulder Stretch: 90 Seconds per arm
A30 – MEMBERS ONLY
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5 Cycles –
1 Minute: Banded Sprints
1 Minute: Low Box Runs
1 Minute: Ground to Jump and Touch
…then…
6 Tabata Intervals:
Top to Top Push Press (Cycle 1)
Bottom to Bottom Air Squats (Cycle 2)
Abmat Sit-ups, holding V during rest time (Cycle 3)
Burpees, holding plank during rest time (Cycle 4)
Jumping Lunges, holding a lunge with back knee just above ground during rest time (Cycle 5)
