Friday – 082319

A10

21-15-9-15-21 and so on and so forth:
Thrusters
Jumping Pull-Ups
Ground to Jump and Touch

A20

8 Rounds → 40 Seconds on, 20 Seconds: Rest
21-15-9-15-21 and so on and so forth –
Thrusters
Jumping Pull-Ups
Ground to Jump and Touch

…then…

4 Minutes:
10 Push-ups
15 Glute Bridges

…then…

8 Rounds → 40 Seconds on, 20 Seconds: Rest
21-15-9-15-21 and so on and so forth –
Thrusters
Jumping Pull-Ups
Ground to Jump and Touch

BUILT BODY

Strength
In under 20 Minutes:
4 Sets of Max Strict Pull-ups
4 Sets of 21 Barbell Curls
4 Sets of 21 Bent Over Reverse Flies

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

Conditioning
2 Rounds:
21 Right-arm Snatches + 2 Right-arm Push Press
21 Left-arm Snatches + 2 Left-arm Push Press
21 Squat Jumps
(8 minute cap)

Mobility
Pigeon Pose with leg on box: 90 seconds per 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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