A10
2 Minutes: 2x Torpedo Ground to Shoulder + Shoulder to Overhead
1 Minute: Squat Throws
7 Minutes: 15 Air Squats, 10 Snatches, 5 Burpees
A20
2 Cycles –
4 Minutes:
EMOM:
6 2xTorpedo Ground to Shoulder, Shoulder to Overhead (heavy)
…then…
1 Minute: Squat Throws
…then…
5 Minutes:
15 Air Squats
10 Snatches
5 Burpees
BUILT BODY
Strength
Superset –
Ring Dips: Sets of 7-12
2xTorpedo Strict Press: Sets of 12
Core
3 Rounds –
2 Minutes: Max Anchored Crunches
*Rest one minute between rounds
Conditioning
AMRAP – 7 Minutes:
4 2xTorpedo Thrusters
3 Tuck Jumps
2 Burpees
1 Tall Box Jump
Mobility
Thread the needle: 90 Seconds per arm
A30 – MEMBERS ONLY
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20 Strict Press
20 Jumping Pull-ups
20 Hang to Overhead
10 Pull-ups
20 Push-ups
…then…
20 Abmat Sit-ups
30 Slamball Toe Touches
40 Lizard Twists
…then…
20 Front Squats
20 Straight Leg Deadlifts
20 Jumping Lunges
20 Swings
…then…
20 Abmat Sit-ups
30 Slamball Toe Touches
40 Lizard Twists
