A10
2 Cycles:
30 Seconds: Bicycles
45 Seconds: Abmat Sit-Ups
45 Seconds: Plank Hold
30 Seconds: Toes to Bar
….then…
30 Seconds: Single Torpedo Strict Press
45 Seconds: Push-Ups
45 Seconds: Plank Hold
30 Seconds: Push Press
A20
4 Cycles:
30 Seconds: Bicycles
45 Seconds: Abmat Sit-Ups
45 Seconds: Plank Hold
30 Seconds: Toes to Bar
….then…
30 Seconds: Single Torpedo Strict Press
45 Seconds: Push-Ups
45 Seconds: Plank Hold
30 Seconds: Push Press
These sort of shorter time intervals are excellent for keeping intensity high. However, they present an easy opportunity to miss out on most of our working time – fast transitions from movement to movement will go a long way towards seeing this workout be as effective as possible.
Built Body
Strength:
4 Rounds:
15 Single Arm Bench Press (R)
15 Single Arm Bench Press (L)
15 2-point Bent Over Row (R)
15 2-point Bent Over Row (L)
Core:
5 Rounds:
20 Glute Bridges
10 Torpedo Super(Wo)mans
20 Weighted Psoas Marches
Conditioning:
100 Snatches (alternate arms every 10 reps)
9:00 time cap
Mobility:
Spinal Decompression – 3 x 20-30 seconds
