A10
5 Minutes –
1-2-3-4-5 Reps…and so on and so forth:
2xTorpedo Front Rack Around the World Lunges
After each set:
12 2xTorpedo Deadlifts
6 Pull-Ups
*At the 5 Minute mark, continue with the same format but begin working back down the ladder of2xTorpedo Front Rack Around the World Lunges
A20
5 Minutes –
1-2-3-4-5 Reps…and so on and so forth:
2xTorpedo Front Rack Around the World Lunges
After each set:
12 2xTorpedo Deadlifts
6 Pull-Ups
…then…
5 Minutes –
1-2-3-4-5 Reps…and so on and so forth:
2xTorpedo Front Rack Around the World Lunges
…after each set:
16 Swings
8 Knees to Elbows
*At the 10:00 Minute mark, start over with part one, working down the ladder from your top number.
*At the 15:00 Minute mark, start over with part two, working down the ladder from your top number.
BUILT BODY
Strength
Back Squats: Sets of 10 ~20 Minutes
Core
3 Rounds –
45 Seconds: Turkish Sit-up (Right)
45 Seconds: Turkish Sit-up (Left)
30 Seconds: Torpedo Toe Touches
30 Seconds: Russian Twists
15 Seconds: Hollow Hold
15 Seconds: Rest
Conditioning
6 Rounds –
10 Squat Throws
20 Low Box Runs
(6 Minute Cap)
Mobility
Ankle flossing
A30 – MEMBERS ONLY
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3 Rounds –
6 Minutes:
7 Toes to Bar
5 2xTorpedo Thrusters
7 Box Jumps
5 2xTorpedo Swing Snatch
3 Minutes:
40 High Knees
30 Narrow Mountain Climbers
20 Ground to Jump and Touch
1 Minute:
Burpees
