A10
21 Swings
15 Box Jumps
9 Pull-ups
15 Mountain Climbers
21 Hang to Overhead
A20
4 Rounds –
4 Minutes:
21 Swings
15 Box Jumps
9 Pull-ups
15 Mountain Climbers
21 Hang to Overhead
1 Minute:
Plank Hold
BUILT BODY
Strength
For ~20 Minutes:
30 Single Leg Line Hops (each leg, to be completed with as much speed as possible)
7 Tall Box Jumps
9 2xTorpedo Front Squat (heavy)
Core
5 Rounds –
30 Seconds: Abmat Sit-ups
30 Seconds: Glute Bridges
30 Seconds: Reverse Plank hold
Conditioning
10-9-8-7-6-5-4-3-2-1 Reps:
2xTorpedo Bench Press (shoulders on the box
Tuck Jumps
(10 Minute Cap)
Mobility
Banded Shoulder stretch: 90 seconds per side
A30 – MEMBERS ONLY
Find an A30 on the weekly schedule at select studios!
Members, we love you! Want in on this bad ass workout + these perks? Let’s make your Membership official. MN Membership options here and CO Membership options here!
3 Rounds –
5 Minutes:
21 Swings
21 Push Press
15 Box Jumps
15 Push-ups
9 Pull-ups
9 Burpees
5 Minutes:
21 High Knees
21 Narrow Mountain Climbers
15 Abmat Sit-ups
15 Torpedo Toe Touches
9 Hanging Knee Tucks
9 Tuck Jumps
