Friday – 041919

A10
3 Rounds:
10 High Knees
1 Burpee

…then…

3 Rounds:
10 High Knees
1 Tuck Jump

…then…

3 Rounds:
10 Jump and Touch
3 Ground to Jump and Touch

…then…

3 Rounds:
10 Shoulder Taps
10 Plank Jacks



A20
4 Cycles:

3 Minutes:
3 Rounds:
10 High Knees
1 Burpee

…then…

3 Rounds:
10 High Knees
1 Tuck Jump

…then…

3 Rounds:
10 Jump and Touch
3 Ground to Jump and Touch

…then…

3 Rounds:
10 Shoulder Taps
10 Plank Jacks

1 Minute: Plank Hold

1 Minute: Slamball Ground to Overhead


This workout should be FAST – like collapse to the ground in a heap when you’re done, fast. Even as you start to get tired, give 100% of whatever you have in the tank at that particular moment in time and you’ll get the most from it, we promise.



Built Body
Strength:
Barbell Pendlay Rows 5 x 9
Slow Motion Push-Ups 5 x 10

Core:
20 Glute Bridges
10 Torpedo Super(wo)mans
20 Weighted Psoas Marches

Conditioning:
10-8-6-4-2-4-6-8-10 reps:
Burpees
Snatches (alt. arms)

Mobility:
Child’s Pose – 2 minutes

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