Friday – 071219

A10

2 Rounds:
20 Banded Tricep Extensions
10 High Knees
6 Push-Ups
6 Reach Backs

…then…

2 Rounds:
20 Gable Grip Slamball Step-Ups
10 High Knees
6 Squat Jumps
4 Tuck Jumps

…then…

12 Box Jumps
24 Torpedo Moguls

A20

3 Rounds:
20 Banded Tricep Extensions
10 High Knees
6 Push-Ups
6 Reach Backs

…then…

3 Rounds:
20 Gable Grip Slamball Step-Ups
10 High Knees
6 Squat Jumps
4 Tuck Jumps

…then…

12 Box Jumps
24 Torpedo Moguls

BUILT BODY

Strength
6 Cycles:
30 Seconds: Banded Tricep Extensions
30 Seconds: Single Torpedo Strict Press
30 seconds: Single Torpedo Forward Shoulder Raises

Core
10-9-8-7-6-5-4-3-2-1 reps:
V-Sit Cross Swings
V-Sit Russian Twists

Conditioning
15 Cycles:
3 Half Burpees
2 Burpees
8 Lateral Mountain Climbers
8 Ground to Jump and Touch

9:00 time cap

Mobility
Banded Shoulder Stretch – 90 seconds each arm

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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