A10
EMOM:
Minute 1: 10 Box Jumps, 2 Burpees
Minute 2: 8 Box Jumps, 2 Pull-Ups, 2 Burpees
Minute 3: 6 Box Jumps, 4 Pull-Ups, 2 Burpees
Minute 4: 4 Box Jumps, 6 Pull-Ups, 2 Burpees
Minute 5: 2 Box Jumps, 8 Pull-Ups, 2 Burpees
Minute 6: 10 Pull-Ups, 2 Burpees
Minute 7: 8 Pull-Ups, 2 Box Jumps, 2 Burpees
Minute 8: 6 Pull-Ups, 4 Box Jumps, 2 Burpees
Minute 9: 4 Pull-Ups, 6 Box Jumps, 2 Burpees
Minute 10: 2 Pull-Ups, 8 Box Jumps, 2 Burpees
A20
2 Cycles: A10
*Alternate between 2 Burpees and 5 Ground to Jump and Touch each minute*
BUILT BODY
Strength
Back Squat: Sets of 3
Core
5 Rounds:
45 Seconds: V-Sit Flutter Kicks
15 Seconds: Rest
45 Seconds: Cocoon Leg Extensions
15 Seconds: Rest
(10 Minutes)
Conditioning
9 Rounds:
7 SB Squat Cleans
6 Push-ups
(5.5 min cap)
Mobility
Banded hamstring flossing
