A10
21 Abmat Sit-Ups
15 Thrusters
9 Pull-Ups
*On Minutes 3, 6, 9: stop and complete 7 Burpees
A20
2 Cycles →
10 Minutes –
1-2-3-4-5…and so forth…Reps:
Thrusters
Abmat Sit-Ups
*On Minutes 3, 6, 9, 12, 15, 18: stop and complete 5 Pull-ups, 5 Burpees
**At the 10:00 Minute mark, start back over at 1 and 1 for Thrusters and Abmat Sit-ups
BUILT BODY
Strength
Circuit style for ~20 Minutes:
7 Bent Over Row
10 Single Arm Ring Row (each arm)
30-45 Seconds: Wall Sit
Core
4 Rounds –
50 Accordion Mountain Climbers
45 Seconds: Plank
Conditioning
20 Swings
20 Thrusters
5 Burpee Box Jumps
15 Swings
15 Thrusters
5 Burpee Box Jumps
10 Swings
10 Thrusters
5 Burpee Box Jumps
5 Swings
5 Push Press
5 Burpee Box Jumps
(9 Minute Cap)
Mobility
Pigeon Pose: 90 Seconds/leg
A30 – MEMBERS ONLY
Find an A30 on the weekly schedule at select studios!
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2 Cycles –
1 Minute:
5 Pull-ups
10 Burpees
15 Box Jumps
20 Push Press
30 Ground to Jump and Touch
…then, 2 Minutes of the same sequence
…then, 3 Minutes
…then, 4 Minutes
…then, 5 minutes
*Start each sequence over at 5 Pull-Ups
