A10
EMOM
Minutes 1, 3, 5, 7, 9
20 2x Torpedo Deadlifts (hold a squat in the remainder of each minute)
Minutes 2, 4, 6, 8, 10
10 Burpees (hold a plank in the remainder of each minute)
A20
5 Rounds
Minute 1
20 2x Torpedo Deadlifts
Minute 2
40 seconds Bicycles
Minute 3
40 seconds Plank Hold
Minute 4
10 Burpees
*Rest the remainder of the minute after completion of the work*
BUILT BODY
Strength
Superset
Push Press – sets of 5
Strict Pull-ups: Sets of 5-10
Core
4 Rounds
30 Seconds: Abmat sit-ups
30 seconds: Lizard twists
… rest 1 minute
then repeat another 4 rounds
(9 minutes total)
Conditioning
30 2xTorp Front Squats
30 Single Torp Front Squats
30 Air Squats
(5 Min. Cap)
Mobility
Quad smashing – 3 minutes
A30 – MEMBERS ONLY
Find an A30 on the weekly schedule at select studios!
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2 Burpees
1 (+1) Ground to shoulder + Shoulder to OH
… when you hit 5 reps
2 Rounds
20 Box Jumps
20 Squat Throws
40 Narrow Mountain Climbers
