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
