A10
20 Air Squats
… then…
2 rounds:
10 SB Hang to OH
10 SB Squat Throws
… then …
20 Burpees
30 Ground to Jump and Touch
A20
4 Rounds:
1 Minute:
Air Squats
2 Minutes:
10 SB Front Squats
10 Squat Throws
10 SB Hang to OH
1 Minute:
3 Burpees
6 Ground to Jump and Touch
1 Minute:
Plank Hold
BUILT BODY
Strength
Deadlift: sets of 3
Core
100 Abmat Sit-ups
(8 minute cap)
Conditioning
7 Rounds:
5 2xTorp Swing Snatch
10 Push-ups
(8 Min. Cap)
Mobility
Scapulae Push-ups: 3 sets of 10
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
