A10
5 Rounds –
30 Seconds: Toes to Bar
30 Seconds: Low Box Runs
30 Seconds: Narrow Mountain Climbers
30 Seconds: Ground to Jump and Touch
A20
5 Rounds:
1 Cycle –
30 Seconds: Toes to Bar
30 Seconds: Low Box Runs
30 Seconds: Narrow Mountain Climbers
30 Seconds: Ground to Jump and Touch
…then…
2 Minutes:
10 Slamball Russian Twists
10 Slamball Layback Presses
10 Slamball Toe Touches
BUILT BODY
Strength
Back Squat: Sets of 6
~20 Minutes
Core
3 Rounds:
21 Reach Throughs (Right)
21 Reach Throughs (Left)
100 Flutter Kicks
Conditioning
75 Squat Throws
(7.5 Minute Cap)
Mobility
Scorpion stretch: back and forth 20 times
A30 – MEMBERS ONLY
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20 Strict Press
20 Jumping Pull-ups
20 Hang to Overhead
10 Pull-ups
20 Push-ups
…then…
20 Abmat Sit-ups
30 Slamball Toe Touches
40 Lizard Twists
…then…
20 Front Squats
20 Straight Leg Deadlifts
20 Jumping Lunges
20 Swings
…then…
20 Abmat Sit-ups
30 Slamball Toe Touches
40 Lizard Twists
