Monday – 010719

A10
3 minutes 20 seconds:
8 2x Torpedo Deadlifts (Heavy!)
4 Burpees

…then…

3 minutes 20 seconds:
8 Slamball Squat Cleans (Heavy!)
8 Slamball Step-Ups

…then…

3 minutes 20 seconds:
4 Tuck Jumps
16 Snatches (alt. arms)



A20
2 Rounds:
3 minutes 20 seconds:
8 2x Torpedo Deadlifts (Heavy!)
4 Burpees

…then…

3 minutes 20 seconds:
8 Slamball Squat Cleans (Heavy!)
8 Slamball Step-Ups

…then…

3 minutes 20 seconds:
4 Tuck Jumps
16 Snatches (alt. arms)



AStrong

15 Minutes:
12 Push-Ups
16 Glute Bridges
20 Jumping Lunges (For height)



AHIIT

30 Seconds: Jumping Lunges
30 Seconds: Squat Jumps

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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