Friday – 051719

A10
10-8-6-4-2 reps:
Air Squats
Quarter Burpees

…then…

10-8-6-4-2 reps:
Push-Ups
Reach Backs



A20

10-8-6-4-2-4-6-8-10 reps:
Air Squats
Quarter Burpees

…then…

20 Squat Throws

…then…

10-8-6-4-2-4-6-8-10 reps:
Push-Ups
Reach Backs

…then…

20 Squat Throws


Each individual couplet is going to prove quite challenging, but know that the following couplet provides a good deal of relief for the musculature used in the one before it. Today is a classic “put your head down and work” type of workout, and a great opportunity to test not just physical but mental toughness.



Built Body
Strength:
Front Squat – Sets of 3

Core:
Partner Leg Throw Downs 5 x 20 

Conditioning:
100 2x Torpedo Farmer Carry Low Box Up and Overs
100 Low Box Runs (alternate lead leg every 25 reps)

12 minute cap

Mobility:
Plantar Fascia smashing

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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