A10
21-15-9:
Goblet Squats
Box Jumps
Push Press
*After every round, complete 10 Squat Jumps*
A20
30-20-10:
Goblet Squats
Box Jumps
Push Press
*After every round, complete 12 Squat Jumps, 12 Glute Bridges*
BUILT BODY
Strength
5 Rounds:
12 2xTorp Curls
12 Push-ups
12 2xTorp BO Row
12 Single Torp OH Tricep Extensions
Core
3 Rounds:
30 Seconds: Crunches
30 Seconds: Oblique Crunches (R)
30 Seconds: Oblique crunches (L)
30 seconds: leg extensions
Conditioning
50 2xTorpedo Ground to Shoulder + Shoulder to OH
(6:30 time cap)
Mobility
Spinal decompression: hang from bar, 4 x 20 seconds, rest between as needed
