A10
16 Lopsided Mountain Climbers (R)
16 Lopsided Mountain Climbers (L)
12 Slamball Ground to Overhead
12 Slamball Squat Throws
A20
4 Rounds:
4 Minutes:
16 Lopsided Mountain Climbers (R)
16 Lopsided Mountain Climbers (L)
12 Slamball Ground to Overhead
12 Slamball Squat Throws
1 Minute:
Slamball Plank
Each of these movements are designed to spike the heart rate, and to do so quickly. Retain control of your breathing throughout and avoid hitting the red line where you have to stop for a sustained period of time.
Built Body
Strength:
5 Rounds:
12 2x Torpedo Curls
12 Push-Ups
12 2x Torpedo Bent Over Row
12 Single Torpedo Overhead Tricep Extensions
Core:
3 Rounds:
26 Rainbows
26 Russian Twists
52 Bicycles
Conditioning:
Tabata Overhead Lunges & Push Press
During 20 second interval, complete Overhead Lunges
During 10 second interval, complete Push Press
Work until 100 repetitions of both have been completed
Mobility:
Couch Stretch – 90 seconds each leg
