A10
1 (+1) Pull-Ups
8 Canoe Swings
8 Ground to Tuck Jump
*Upon finishing the round of 8 pull-ups, start back over at 1*
A20
2 (+2) Pull-Ups
10 Canoe Swing + Push Press
10 Ground to Tuck Jump
*Upon finishing the round of 10 pull-ups, start back over at the round of 2*
BUILT BODY
Strength
Push Press: sets of 10
Core
4 Rounds:
1 Min: Hollow Plank Hold
30 Seconds: Narrow Mountain Climber
30 Seconds: Rest
Conditioning
70 2xSB Front Squats
(7 Minute Cap)
Mobility
IT and Quad Smashing – 2 minutes per leg
A30 – MEMBERS ONLY
Find an A30 on the weekly schedule at select studios!
Members, we love you! Want in on this bad ass workout + these perks? Let’s make your Membership official. MN Membership options here and CO Membership options here!
9 Minutes:
5 Pull-ups
10 Push-ups
15 Air Squats
… then…
1 Minute:
Burpees
… then…
9 Minutes:
5 Thrusters
10 Swings
15 Lunges
… then…
1 Minute:
Burpees
… then…
9 Minutes:
5 TTB
10 Snatches
15 Ground to Jump and Touch
… then…
1 Minute:
Burpees
