A10
2 Cycles:
5 minutes: 9-6-3:
2x Hang to Shoulder
2x Torpedo Front Rack Reverse Lunges
Reach Backs
*In time remaining of five minutes: Max Burpees
A20
2 Cycles:
10 minutes: 15-12-9:
2x Torpedo Hang to Shoulder
2x Torpedo Front Rack Reverse Lunges
Reach Backs
*In time remaining of 10 minutes: 5 Burpees, 7 Box Jumps
ASTRONG (BUILT BODY)
Strength/ Core Circuit
(Lift): Hang Power Cleans: Sets of 10
(Aux): BO Reverse Flies: Sets of 12
(Core): Knee to Elbow Crunches: Sets of 15 (each side)
Conditioning
8 2xTorp BO Rows
3 Burpees
16 2xTorp Deadlifts
3 Burpees
