A10
3 Rounds –
3 Minutes:
10 Jumping Lunges
10 Push-Up Shoulder Taps
10 Squat Jumps
20 Seconds:
Burpees
A20
5 Rounds –
3 Minutes:
10 Jumping Lunges
10 Push-Up Shoulder Taps
10 Squat Jumps
30 Seconds:
Plank Hold
30 Seconds:
Burpees
BUILT BODY
Strength
Back Squat: Sets of 5
~20 Minutes
Core
5 Rounds –
30 Seconds: L-sit
30 Seconds: Micro Runners
30 Seconds: Flutter Kicks
30 Seconds: Rest
Conditioning
30 2xTorpedo Front Squats
30 Single Torpedo Front Squats
30 Air Squats
(5 Minute cap)
Mobility
Samson Stretch: 90 Seconds per leg
A30 – MEMBERS ONLY
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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)
