A10
5 Rounds –
40 Seconds: Box Jumps
20 Seconds: Jumping Pull-Ups
40 Seconds: Slamball Ground to Shoulder
20 Seconds: Squat Throws
A20
40 Seconds: Box Jumps
20 Seconds: Jumping Pull-Ups
40 Seconds: Slamball Ground to Shoulder
20 Seconds: Squat Throws
40 Seconds: Ground to Jump and Touch
20 Seconds: Rest
BUILT BODY
Strength
Superset for ~20 Minutes:
Back Rack Lunges: Sets of 12 (6 per leg)
Wall Sit: 20-40 Seconds
Core
4 Rounds –
1 Minute: Hollow Plank
1 Minute: Reverse Plank
1 Minute: 2xTorpedo Front Rack Hold in Partial Squat
Conditioning
30 Jumping Pull-ups
30 Swings
30 Jumping Lunges
30 Push Press
30 Lox Box Runs
30 Narrow Mountain Climbers
30 Front Squats
(9 Minute Cap)
Mobility
Cat & Cow: 15-20 Reps
A30 – MEMBERS ONLY
Find an A30 on the weekly schedule at select studios!
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1 Minute: Plank
1 Minute: Deep Crescent Lunge (Right)
1 Minute: 1 Leg Mountain (Right)
1 Minute: Deep Crescent Lunge (Left)
1 Minute: 1 Leg Mountain (Left)
1 Minute: Side Plank (Right)
1 Minute: Side Plank (Left)
…then…
3 Minutes:
3 Burpees
6 Box Jumps
9 Air Squats
…then…
10 Minutes:
20 Push Press
20 Overhead Lunges
20 Straight Leg Deadlifts
…then…
2 Rounds: 6 Toes to Bar, 24 Narrow Mountain Climbers
…then…
3 Minutes:
3 Burpees
6 Box Jumps
9 Air Squats
…then…
1 Minute: Revere Plank
1 Minute: Warrior 3 (Right)
1 Minute: High Boat
1 Minute Warrior 3 (Left)
1 Minute: Side Plank (Right)
1 Minute: Side Plank (Left)
