Friday – 041219

A10
Colorado Day
2 Rounds:
10 Banded Tricep Extensions
8 Narrow Mountain Climbers
6 Push-Ups
4 Reach Backs

…then…

2 Rounds:
10 Gable Grip Slamball Step-Ups
8 High Knees
6 Squat Jumps
4 Tuck Jumps

…then…
12 Box Jumps
24 Torpedo Moguls



A20
Colorado Day
3 Rounds:
10 Banded Tricep Extensions
8 Narrow Mountain Climbers
6 Push-Ups
4 Reach Backs

…then…

3 Rounds:
10 Gable Grip Slamball Step-Ups
8 High Knees
6 Squat Jumps
4 Tuck Jumps

…then…
2 Rounds:
12 Box Jumps
24 Torpedo Moguls


Happy Colorado Day! Today is designed to bring to life the experiences of hiking, trekking, running, and otherwise exploring the great state of CO. Don’t let the snow discourage you; we’ve got all the outdoorsy activities you could ask for right here.



Built Body
Strength:
6 Cycles:
30 Seconds: Banded Tricep Extensions
30 Seconds: Single Torpedo Strict Press
30 seconds: Single Torpedo Forward Shoulder Raises

Core:
10-9-8-7-6-5-4-3-2-1 reps:
V-Sit Cross Swings
V-Sit Russian Twists

Conditioning:
15 Cycles:
3 Half Burpees
2 Burpees
8 Lateral Mountain Climbers
8 Ground to Jump and Touch

9:00 time cap

Mobility:
Banded Shoulder Stretch – 90 seconds per arm

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.

Stay in the Loop!

© 2019 Alchemy 365 Terms and Conditions
X