A10
21 Push Press
12 Jumping Lunges
15 Hang to Overhead
12 Jumping Lunges
9 Hadoukens (R)
9 Hadoukens (L)
12 Jumping Lunges
A20
21 Push Press
12 Jumping Lunges
15 Hang to Overhead
12 Jumping Lunges
9 Hadoukens (R)
9 Hadoukens (R)
12 Jumping Lunges
— on minutes 4/8/12/16: stop and complete 20 Abmat Sit-ups before resuming
BUILT BODY
Strength
Push Press: sets of 7
Core
4 Rounds:
30 Seconds: Leg Extensions
30 Seconds: Flutter Kicks
30 Seconds: Crunches
30 Seconds: Rest
Conditioning
50-40-30-20-10:
Narrow Mountain Climbers
Finish each set with 7 Half Burpee Rocket Jumps
(7.5 Min. Cap)
Mobility
Scorpion Stretch: 20 Reps, back and forth
A30 – MEMBERS ONLY
Find an A30 on the weekly schedule at select studios!
Members, we love you! Want in on this bad ass workout + these perks? Let’s make your Membership official. MN Membership options here and CO Membership options here!
EMOM
10 Minutes:
3 2xTorp Ground to SHoulder
3 2xTorp Swing Snatch
3 2x Torp Thrusters
… then …
10 Minutes:
40 Low Box Runs
30 Swings
20 Push Press
10 Push-ups
… then …
10 Minutes:
9 Burpees
15 Box Jumps
21 Jumping Pull-ups
27 High Knees
