Saturday – 042019

10 Torpedo Overhead Lunges
10 Push Press
10 Canoe Swings
20 Abmat Sit-Ups

14 Torpedo Overhead Lunges
14 Push Press
14 Canoe Swings
20 Abmat Sit-Ups
20 Torpedo Russian Twists

On minutes 4, 8, 12, 16: 15 Swings

These kinds of set reps indicate a set pace, accordingly. Assess your comfortability and confidence with these movement patterns, and aim to find a pace that you can maintain throughout the entirety of your workout – start to finish!

Built Body
Bench Press: Sets of 6 ~ 20 Minutes

3 Rounds:
1 Minute: Abmat Sit-Ups
30 Seconds: Torpedo Toe Touches
30 Seconds: High Knees

20-15-10 reps:
2x Torpedo Bent Over Row
Single Torpedo Curls
Single Torpedo Strict Press

Scorpion Stretch – 30 reps 

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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