A10
21-15-9 Reps:
Swings
Pull-Ups
Abmat Sit-ups
A20
30-20-10 Reps:
Swings
Pull-Ups
Abmat Sit-ups
…then…
10-20-30 Reps:
Push Press
Push-Ups
BUILT BODY
Strength
Deadlift: Sets of 3
~20 Minutes
Core
5 Rounds:
8 Barbell Roll-Outs
16 Slow Crossover Narrow Mountain Climbers
21 Hip Raises (left, from forearm side plank)
21 Hip Raises (right, from forearm side plank)
Conditioning
7 Rounds, as fast as possible
10 2xTorpedo Deadlift
10 Heavy Squat Throws
(8 Minute cap)
Mobility
Banded Hip Flossing: 25 Reps per leg
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
