Monday – 071618

15 2x Torpedo Deadlifts
15 Ground to Jump and Touch
12 2x Torpedo Front Squats
12 Ground to Jump and Touch
9 2x Torpedo Push Press (Heavy)
9 Ground to Jump and Touch



20 2x Torpedo Deadlifts
15 2x Torpedo Front Squats
10 2x Torpedo Push Press (Heavy)

After each set, complete 4 rounds of:
1 Burpee
4 Ground to Jump and Touch



Seated Elevator Press 5×5 (each arm)
Single Leg Glute Bridges 5×12 (each leg)



30 seconds: Slamball Ground to Shoulder
30 seconds: Squat Throws

ALCHEMY 365 Alchemy combines yoga, strength, and intense conditioning to change the body and renew the mind. A variety of fun and challenging class formats can be mixed and matched to meet any fitness goal.

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