A10
2 Rounds –
1 Minute: Box Jumps
3 Minutes: 12 2xTorpedo Deadlifts, 6 Pull-Ups
30 Seconds: Ground to Jump and Touch
30 Seconds: High Knees
A20
4 Rounds –
Rounds 1 + 3 – 1 Minute: Box Jumps // Rounds 2 + 4 – 1 Minute: Push-ups
3 Minutes: 12 2xTorpedo Deadlifts, 6 Pull-Ups
30 Seconds: Ground to Jump and Touch
30 Seconds: High Knees
BUILT BODY
Strength
Superset for ~20 Minutes:
Strict Pull-ups: Sets of 7-12
Deficit Push-ups: Sets of 15-20
Plank Hold: 1 Minute
Core
21-18-15-12-9-6-3 Reps:
Abmat Sit-ups
Banded Glute Bridges
Conditioning
30 Seconds: Low Box Runs
30 Seconds: Push-ups
*Continue until 75 Push-ups are complete
(9 Minute Cap)
Mobility
Hip grind: 90 Seconds per leg
A30 – MEMBERS ONLY
Find an A30 on the weekly schedule at select studios!
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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
