Thursday – 070419

A10

4 Rounds:

2 Minutes:
4 Single Torpedo Ground to Shoulder
3 Burpees
9 Ground to Jump and Touch

30 Seconds:
Rest

A20

8 Rounds:
2 Minutes:
4 Single Torpedo Ground to Shoulder
3 Burpees
9 Ground to Jump and Touch

30 Seconds:
Alternating between:
Jumping Jacks (Clapping hands behind back)
Narrow Mountain Climbers
Rest

BUILT BODY

Strength
Sumo Deadlift – Sets of 3

Core
10 Tabata Intervals: Flutter Kicks
Hold Hollow Rock during “Rest” time

…then, immediately into:
As Fast As Possible:
60 SB Toe Touches

Conditioning
10-9-8-7-6-5-4-3-2-1 reps:
2x Torpedo Deadlifts
Burpees

8:00 time cap

Mobility
Spinal Decompression 3 x 20-30 seconds

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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