A10
3 Tabata Intervals: High Boat Pose Hold
3 Tabata Intervals: Bicycles
3 Tabata Intervals: Low Boat Pose Hold
3 Tabata Intervals: Narrow Mountain Climbers
…then…
4 Minutes:
10 Toes to Bar
20 Ground to Jump and Touch
A20
2 Cycles –
3 Tabata Intervals: High Boat Pose Hold
3 Tabata Intervals: Bicycles
3 Tabata Intervals: Low Boat Pose Hold
3 Tabata Intervals: Narrow Mountain Climbers
…then…
4 Minutes:
10 Toes to Bar
20 Ground to Jump and Touch
BUILT BODY
Strength
Push Press: Sets of 5
~20 Minutes
Core
For ~12 Minutes at a steady pace:
10 Barbell Good Mornings
10 Strict Knees to Elbows
Conditioning
21-15-9 Reps:
Right-arm Snatches
Left-arm Snatch
Squat Jumps
(8 Minute Cap)
Mobility
Banded Shoulder Stretch: 90 Seconds per arm
A30 – MEMBERS ONLY
Find an A30 on the weekly schedule at select studios!
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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
