Friday – 070519

A10

4 Rounds:
45 Seconds: Banded Sprints
15 Seconds: Rest
30 Seconds: Resistance Drop Lunges (L)
30 Seconds: Resistance Drop Lunges (R)
20 Seconds: Banded Tricep Extensions
10 Seconds: Rest/Transition

A20

4 Rounds:
45 Seconds: Banded Sprints
15 Seconds: Rest
30 Seconds: Resistance Drop Lunges (L)
30 Seconds: Resistance Drop Lunges (R)
20 Seconds: Banded Tricep Extensions
10 Seconds: Rest/Transition

2.5 Minutes:
21 Jumping Lunges
21 Swings

BUILT BODY

Strength
5 Rounds:
30 Seconds: 2x Torpedo Lateral Raises
30 seconds: Seated Strict Press
30 seconds: Narrow Grip Push-Ups

Core
3 Rounds:
22 Reverse Crunches
22 Partner Leg Throw Downs

Conditioning
6 Minutes:
6 Squat Throws
6 Box Jumps 

Mobility
Front Scale 3 x 20-30 seconds (each 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.

Stay in the Loop!

© 2019 Alchemy 365 Terms and Conditions
X