A10
8 Torp Pull-unders (R)
8 Torp Pull-unders (L)
16 Straight Leg Deadlifts
16 Swings
… then …
2 Rounds:
12 Leg Extensions
12 Skyscrapers
12 Unloaded Toe Touches
A20
8 Torp Pull-unders (R)
8 Torp Pull-unders (L)
16 Straight Leg Deadlifts
16 Swings
… then …
2 Rounds:
12 Leg Extensions
12 Skycrapers
12 Unloaded Toe Touches
… then …
20 Box Jumps
ASTRONG (BUILT BODY)
Strength/ Core Circuit
(Lift): Deadlifts: Sets of 7
(Aux): Hip Raises: Sets of 15 (R and L)
(Core): Strict Hanging Knee Tucks: Sets of 12 – Turkish Sit-ups (8 each arm)
Conditioning
30 Seconds: Low Box Runs
30 Seconds alternating: Burpees, Air Squats
A30
100 Air Squats
30 Box Jumps
30 Swings
30 Ground to Jump and Touch
75 Push-ups
20 Box Jumps
20 Swings
20 Ground to Jump and Touch
50 Pull-ups
10 Box Jumps
10 Swings
10 Ground to Jump and Touch
25 Burpees
