Tuesday – 050719

A10
5 Rounds:
30 Seconds: Hanging Knee Tuck Hold
30 Seconds: Burpees
30 Seconds: Plank Hold
30 Seconds: Burpees



A20
5 Rounds:
30 Seconds: Hanging Knee Tuck Hold
30 Seconds: Burpees
30 Seconds: Plank Hold
30 Seconds: Burpees
30 Seconds: Lateral Lunges (R)
30 Seconds Air Squats
30 Seconds: Lateral Lunges (L)
30 Seconds: Jump and Touch


One. Interval. At. A. Time. Don’t worry about trying to take on the workout in full – just stay grounded in one round, one movement at a time and you’ll be good to go!



Built Body
Strength:
On rotation:
21 Barbell Curls
15 2x Torpedo Bent Over Rows
9 Tall Box Jumps

Core:
8 Rounds:
30 Seconds each partner (1 minute per round):
Back to Back (partner) Banded Abmat Sit-Ups 

Conditioning:
10-8-6-4-2 reps:
Single Arm Push Press (R)
Single Arm Overhead Lunge (R)

…then…

10-8-6-4-2 reps:
Single Arm Push Press (L)
Single Arm Overhead Lunge (L)

…then…

30 Thrusters

8 minute cap

Mobility:
Downdog Toe Raise Transitions – 20 reps

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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