A10
HERO DAY:
3 Rounds:
3 minutes:
16 Torpedo Messier Squats
16 Torpedo Super(Wo)mans
10 Hadoukens (L)
10 Hadoukens (R)
10 Cliffhangers
20 Seconds: Chair Pose Hold
A20
HERO DAY
4 Rounds:
4 Minutes:
16 Torpedo Messier Squats
16 Torpedo Super(Wo)mans
10 Hadoukens (L)
10 Hadoukens (R)
10 Cliffhangers
40 Seconds: Chair Pose Hold
20 Seconds: Rest
Today is a celebration of all the heroes in your life! However they show up for you, come in and celebrate all that they mean to you – with a definite Alchemy twist
Built Body
Strength:
10 Rounds:
2x Torpedo Tabata Thrusters
Core:
1 minute, 45 seconds, 30 seconds, 45 seconds, 1 minute:
Plate Figure 8’s
Reverse Crunches
Conditioning:
100 Moguls
8 minute cap
Mobility:
Sleeper Stretch – 90 seconds per arm
