Monday – 052019

A10
25 Push-Ups
15 2x Torpedo Swing Snatch



A20

25 Push-Ups
15 2x Torpedo Swing Snatch

25 Straight Leg Deadlift


This workout features lots of work for a muscle group – the shoulders – that are more apt to burn out quickly than, say, the quads or hamstrings. As such, be sure to break early and often through your sets (as necessary) to avoid hitting “the wall” and then being forced to break for sustained periods of time.



Built Body
Strength:
Back Squat – Sets of 5
Tall Box Jumps – Sets of 5

Core:
5 Rounds:
8 Barbell Rollouts
16 Slow Crossover Narrow Mountain Climbers
21 Hip Raises (L)
21 Hip Raises (R)

Conditioning:
Using Tabata (20 seconds on, 10 seconds off):
Complete 70 Burpees as fast as possible

9:00 time cap

Mobility:
Elevated Pigeon Pose – 90 seconds each side

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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