Thursday – 050919

A10
20 Front Squats
20 Swings
20 Push Press
20 Straight Leg Deadlift
20 Overhead Lunges

Every Minute on the Minute: 3 Burpees



A20

20 Front Squats
20 Swings
20 Push Press
20 Straight Leg Deadlift
20 Overhead Lunges

Every Minute on the Minute: 3 Burpees


This workout is going to prove to be pretty high volume, with a steady state approach paired with a more explosive output each minute with the burpees. Keep an “as fast as possible” mentality around the burpees, and take your sets of 20 steady throughout your 10/20 minutes of work.



Built Body
Strength:
18 Tabata Intervals, rotating:
Banded Tricep Extensions
Push-Ups
Torpedo Strict Press

Core:
4 Rounds:

2 minutes:
10 Skyscrapers
20 Slamball Russian Twists

30 Seconds: Rest 

Conditioning:
25 Box Jumps
50 Snatches (alternating arms)
25 Box Jumps

6 minute cap

Mobility:
Lat Smashing w/ Torpedo

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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