Wednesday – 061219

A10

10 Single Arm Overhead Lunges (R)
10 Single Arm Overhead Lunges (L)
10 2-Point Single Arm Bent Over Row (R)
10 2-Point Single Arm Bent Over Row (L)
10 Straight Leg Deadlifts

A20

5 Rounds:
30 Seconds: Single Arm Overhead Lunges (R)
30 Seconds: Single Arm Overhead Lunges (L)
30 seconds: 2-Point Single Arm Bent Over Row (R)
30 seconds: 2-Point Single Arm Bent Over Row (L)
30 seconds: Straight Leg Deadlift
1 minute: Burpee Tuck Jumps
30 seconds: Rest

BUILT BODY

Strength
1 minute: 2x Torpedo Hang Muscle Curls
1 minute: Push-Ups
1 minute: Rest

45 seconds: 2x Torpedo Hang Muscle Curl
45 seconds: Push-Ups
45 seconds: Rest

30 seconds: 2x Torpedo Hang Muscle Curl
30 seconds: Push-Ups
30 seconds: Rest

15 seconds: 2x Torpedo Hang Muscle Curl
15 seconds: Push-Ups
15 seconds: Rest

1 minute: 2x Torpedo Hang Muscle Curl
1 minute: Push-Ups

Core
50 Reps:
Tempo Crunches at X21X

Conditioning
7 Rounds:
17 Air Squats
6 Burpees

Mobility
Crescent Moon – 90 seconds each side

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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