Thursday – 060619

A10

5 Rounds –
30 Seconds: Slamball Hang to Overhead
15 Seconds: Rest
15 Seconds: Ground to Jump and Touch
30 Seconds: Slamball Squat Throws
15 Seconds: Rest
15 Seconds: Ground to Jump and Touch

A20

5 Rounds –
30 Seconds: Slamball Hang to Overhead
15 Seconds: Rest
15 Seconds: Ground to Jump and Touch
30 Seconds: Slamball Squat Throws
15 Seconds: Rest
15 Seconds: Ground to Jump and Touch
…then…
5 Rounds –
30 Seconds: Gable Grip Slamball Squats
15 Seconds: Rest
15 Seconds: Ground to Jump and Touch
30 Seconds: Slamball Russian Twists
15 Seconds: Rest
15 Seconds: Ground to Jump and Touch

BUILT BODY

Strength
Deadlift: sets of 5

Core
5 Rounds –
30 Seconds: Slamball Russian Twists
30 Seconds: Lay Back Press’
30 Seconds: Slamball Toe Touches
30 Seconds: Rest

Conditioning
21 2xTorpedo Strict Press
21 2xTorpedo Push Press
21 Single Torpedo Strict Press
21 Single Torpedo Push Press
7:00 time cap

Mobility
Samson stretch – 90 seconds per leg

ARUN + A30

Members, we’ve added ARun + A30 classes to the schedule this summer just for you! Check out the schedule + this week’s programming here.

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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