A10
1-2-3-4-5-6-7-8-9-10 Reps: Pull-Ups
*After every round, complete:
10 Swings
10 Abmat Sit-ups
A20
1-2-3-4-5-6-7-8-9-10 Reps: Pull-Ups
*After every round, complete:
15 Swings
20 Abmat Sit-ups
25 Air Squats
BUILT BODY
Strength
Front Squat: Sets of 3
~20 Minutes
Core
8 Minutes:
20 Straight Leg Lifts
10 Plate Slides (right)
20 Bridged Box Steps
10 Plate Slides (left)
Conditioning
8x Tabata 2xTorpedo Front Squats for maximum repetitions
…then, immediately after the final 10 second rest:
50 2xTorpedo Deadlifts as fast as possible
Mobility
Quad and IT smashing
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
