Saturday – 071319

A10

5 Rounds:

90 seconds:
3-6-9-12-15 reps:
Toes to Bar
Hang to Overhead
Push Press

30 Seconds:
Banded Sprints

A20

5 Rounds:

3 Minutes:
3-6-9-12-15 reps:
Toes to Bar
Hang to Overhead
Push Press
Swings

1 Minute:
Banded Sprints

BUILT BODY

Strength
5 Rounds:
15 2x Torpedo Front Squats
15 2x Torpedo Farmer Carry Step-Ups
30 Jumping Lunges

Core
4 Rounds:
12 Reverse Crunches
24 Forearm Plank Reach Outs (R, L)
24 Forearm Plank Leg Lifts (R, L)

Conditioning
25-20-15-10 reps:
Goblet Squats
Push Press

8:00 time cap

Mobility
Hamstring Flossing

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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