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
