A10
1/2, 2/4, 3/6, 4/8, 5/10 Reps:
Burpees/Thrusters
At Minutes 3, 6, 9 – stop and complete:
20 Abmat Sit-ups
A20
2/1/2, 4/2/4, 6/3/6, 8/4/8, 10/5/10 Reps:
Thrusters/Burpees/Power Curl
At Minutes 4-8-12-16 – stop and complete:
25 Abmat Sit-ups
BUILT BODY
Strength
Superset for ~20 Minutes:
2xTorpedo Overhead Lunges: sets of 16
Tall Box Jumps: sets of 5
Core
5 Rounds –
20 Alternating Leg Lifts w/ Overhead Bias
(Rest approximately 1 Minute between sets)
Conditioning
50 2xTorpedo Farmer Carry Lunges
40 Air Squats
30 Box Jumps
(8 Minute Cap)
Mobility
From Down Dog: tippy toes – slowly sink the heels: 15-20 Reps
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
