A10
1-2-3-4-5 Reps…and so forth:
Pull-Ups
Push-Ups
Air Squats
A20
1-2-3-4-5 Reps…and so forth:
Pull-Ups
Push-Ups
Air Squats
Slamball Hang to Overhead
*At the top of each 5 Minute interval, complete 40 Bicycles then start back over at 1 Rep
BUILT BODY
Strength
5 Rounds:
15 2xTorpedo Front Squats
15 2xTorpedo Farmer Carry Step-ups
30 Jumping Lunges
Core
4 Rounds –
12 Reverse Crunches
24 Forearm Plank Reach Outs
24 Forearm Plank Leg lifts (right, left)
Conditioning
25-20-15-10 Reps:
Goblet Squats
Push Press
(8 Minute cap)
Mobility
Hamstring Flossing
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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)