Wednesday – 050819

A10
5 Rounds:
4 Single Arm Push Press (R)
1 Single Arm Overhead Squat (R)

…then…

10 Box Jumps

…then…

5 Rounds:
4 Single Arm Push Press (L)
1 Single arm Overhead Squat (L)

…then…

10 Jumping Pull-ups



A20
5 Rounds:

3 Minutes:
7 Rounds:
4 Single Arm Push Press (R)
1 Single Arm Overhead Squat (R)

…then…

14 Box Jumps

…then…

7 Rounds:
4 Single Arm Push Press (L)
1 Single arm Overhead Squat (L)

…then…

14 Jumping Pull-ups

1 Minute: Rest 


Today’s workout features one of the more challenging movements you’ll see at Alchemy 365 – the overhead squat. Don’t become discouraged if it doesn’t go perfectly for you; aim for progress over perfection, and know that you will STILL get an unbelievable workout even without a perfect overhead squat.



Built Body
Strength:
Back Squat: Sets of 5

Core:
3 Rounds:
30 Seconds: Crunches
30 Seconds: Oblique Crunches (R)
30 Seconds: Oblique crunches (L)
30 seconds: Leg Extensions

Conditioning:
50 2x Torpedo Ground to Shoulder + Shoulder to Overhead

6:30 cap

Mobility:
Hip Raises w/ Shins Down – 10 x 10 seconds

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