A10
75 Squat Throws
…in time remaining, complete as many rounds as possible:
8 Slamball Box Step-Ups
10 Slamball Deadlift Jumps
A20
10 Minutes:
75 Squat Throws
…in time remaining, complete as many rounds as possible:
8 Slamball Box Step-Ups
10 Slamball Deadlift Jumps
…then…
10 Minutes:
50 Burpees
…in time remaining, complete as many rounds as possible:
10 Push Press
10 Swings
BUILT BODY
Strength
Deadlift: Sets of 3
~20 Minutes
Core
4 Rounds –
1 Minute: Plank
30 Seconds: Rest
30 Seconds: Reverse Plank
30 Seconds: Rest
15 Seconds: Hollow Hold
30 Seconds: Rest
Conditioning
3 Rounds –
20 Squat Throws (heavy)
30 Abmat Sit-ups
(7 Minute Cap)
Mobility
Sleeper Stretch: 90 Seconds per arm
A30 – MEMBERS ONLY
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5 Rounds –
1 Minutes: V-Sit Snatches (alternating arms)
1 Minute: Abmat Sit-ups
1 Minute: Single Arm Overhead Hold (alternate arms each round)
2 Minutes: 3 Burpees, 3 Box Jumps
1 Minute: Max Air Squats
