A10
16 2xTorpedo Deadlifts
12 High Pulls (Right)
12 High Pulls (Left)
8 Single Arm Overhead Squats (Right)
8 Single Arm Overhead Squats (Left)
21 Squat Jumps
A20
18 2xTorpedo Deadlifts
14 High Pulls (Right)
10 Single Arm Overhead Squats (Right)
18 Swings
14 High Pulls (Left)
10 Single Arm Overhead Squats (Left)
21 Squat Jumps
BUILT BODY
Strength
Hang Muscle Snatch: Sets of 6 ~20 Minutes
Core
50 Bicycles
40 Slamball Toe Touches
30 Slamball Russian Twists
20 Abmat Sit-ups
10 Skyscrapers
…then back up the ladder starting with Abmat Sit-ups
Conditioning
20 Jumping Lunges
10 Box Jumps
20 Squat Jumps
10 Box Jumps
20 Slamball Deadlift Jumps
10 Box Jumps
20 Split Presses
10 Box Jumps
(5.5 Minute Cap)
Mobility
Legs up the wall: 90 Seconds
A30 – MEMBERS ONLY
Find an A30 on the weekly schedule at select studios!
Members, we love you! Want in on this bad ass workout + these perks? Let’s make your Membership official. Check out all Membership options here.
2 Cycles –
1 Minute:
5 Pull-ups
10 Burpees
15 Box Jumps
20 Push Press
30 Ground to Jump and Touch
…then, 2 Minutes of the same sequence
…then, 3 Minutes
…then, 4 Minutes
…then, 5 minutes
*Start each sequence over at 5 Pull-Ups
