Monday – 041519

A10
“Alchemy Blue”
9 Pull-Ups
15 Box Jumps
21 Swings

After every two full rounds, complete: 50 Bicycles



A20
“Alchemy Blue”
9 Pull-Ups
15 Box Jumps
21 Swings

After every two full rounds, complete:
50 Bicycles
25 Ground to Jump and Touch


These movement patterns are Alchemy staples – if they’re movements you’re familiar with, use today to challenge your modification and see if you can’t surprise yourself with your capacity!



Built Body
Strength:
Deadlift: Sets of 3 ~ 20 Minutes

Core:
5 Rounds:
8 Barbell Roll-Outs
16 Slow Crossover Narrow Mountain Climbers
21 Hip Raises (L)
21 Hip Raises (R)

Conditioning:
7 Rounds:
10 2x Torpedo Deadlift
10 HEAVY Squat Throws

Mobility:
Banded Hip Flossing

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