Thursday – 080119

A10

15 Slamball Deadlifts
12 Slamball Ground to Shoulder
9 Slamball Lunges
6 Squat Throws
3 Slamball Burpees

A20

20 Slamball Deadlift Jumps
17 Slamball Ground to Shoulder
14 Hang to Overhead
11 Slamball Lunges
8 Squat Throws
5 Slamball Burpees

BUILT BODY

Strength
20 2x Torpedo Curls (10 reps each arm)
20 2x Torpedo Strict Press (10 reps each arm)
20 2x Torpedo Bent Over Rows (10 reps each arm)

Core
21-18-15-12-9-6-3 reps:
Slow Crossover Mountain Climbers
Barbell Side Bends
Hollow Hold (seconds)

Conditioning
60 Squat Tall Box Jumps

6:30 time cap

Mobility
Samson Stretch – 90 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.

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