A10
9 Box Jumps
15 Push Press
9 Box Jumps
15 Hang to Shoulder
9 Box Jumps
15 Push-ups/Pull-ups
*Alternate between Push-ups and Pull-ups each round
A20
9 Box Jumps
15 Push Press
9 Box Jumps
15 Hang to Shoulder
9 Box Jumps
15 Push-ups/Pull-ups
*Alternate between Push-ups and Pull-ups each round
BUILT BODY
Strength
For ~20 Minutes:
9 Barbell Bent Over Rows
Superset – Slow Motion Push-ups: Sets of 10
Core
20 Glute Bridges
10 Torpedo Super(wo)mans
20 Weighted Psoas Marches
Conditioning
10-8-6-4-2-4-6-8-10 Reps:
Burpees/Alternating Snatches
(9.5 Minute cap)
Mobility
Childs Pose: 2 Minutes
A30 – MEMBERS ONLY
Find an A30 on the weekly schedule at select studios!
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EMOM – 5 Minutes:
11 2xTorpedo Thrusters
…then…
4 Minutes:
21 2xTorpedo Deadlifts
42 Jump and Touch
…then…
1 Minute:
Burpees
…then…
10 Minutes:
50-40-30-20-10 Reps:
Air Squats
Jumping Pull-ups
Swings
…then…
EMOM – 5 Minutes:
11 2xTorpedo Thrusters
…then…
4 Minutes:
21 2xTorpedo Deadlifts
42 Jump and Touch
…then…
1 Minute:
Burpees
