Saturday – 051119

A10
3 Rounds:
18 Abmat Sit-Ups
36 Flutter Kicks

…then…

2 Rounds:
36 Jump and Touch
18 Reach Backs

…then…

1 Round:
18 Swings
36 Push Press



A20

3 Rounds:
18 Abmat Sit-Ups
36 Flutter Kicks

…then…

2 Rounds:
36 Jump and Touch
18 Reach Backs

…then…

1 Round:
18 Swings
36 Push Press


Given the number of pieces in this workout, it’s important to stay grounded in each movement pattern as you go – don’t get lost in the scope of it all or become worried by total volume, but rather knock this workout out one movement, one round at a time.



Built Body
Strength:
Bench Press: Sets of 5 

Core:
50 Reps: Tempo Crunches X21X

Conditioning:
9 Rounds:
3 Burpee Box Jumps
6 Squat Throws

Mobility:
Banded Hamstring Flossing – 20 reps each 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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