Wednesday – 041019

A10
25 Jumping Pull-Ups
15 2x Torpedo Hang Muscle Curl and Press
30 Jumping Lunges



A20
30 Jumping Pull-Ups
20 2x Torpedo Hang Muscle Curl and Press
10 Jumping Lunges
10 Push-Ups

…then…

30 2x Torpedo Hang Muscle Curl and Press
20 Jumping Lunges
10 Jumping Pull-Ups
10 Push-Ups

…then…

30 Jumping Lunges
20 Jumping Pull-Ups
10 2x Torpedo Hang Muscle Curl and Press
10 Push-Ups


Today features a number of movement patterns that are going to add up fast on their own, never mind done in conjunction with one another. Be mindful to break early, and break often, to ensure the workout remains sustainable throughout the 10 or 20 minutes, respectively!



Built Body
Strength:
5 Rounds:
20 Torpedo Glute Bridges
20 Unloaded Bulgarian Split Lunges (each leg)

Core:
10 Rounds:
40 Seconds on, 20 Seconds off:
4 Torpedo Sit-ups
6 Torpedo Toe Touches
8 Torpedo Hollow Rock Flutter Kicks

Conditioning:
Tabata Style (20 seconds on, 10 seconds off):
80 Push-Ups

Continue to work through tabata intervals until 80 reps are complete

10:00 time cap

Mobility:
IT Band Smashing (2 minutes per leg)

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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