Monday – 081219

A10

4-8-12-16 Reps:
Box Jumps
2xTorpedo Deadlifts
2xTorpedo Farmer’s Carry Backward Lunges

A20

5-10-15-20 Reps:
Box Jumps
2xTorpedo Deadlifts
2x Torpedo Farmer’s Carry Backwards Lunges
Swings

BUILT BODY

Strength
12 2xTorpedo Lateral Shoulder Raises
12 2xTorpedo Forward Shoulder Raises
12 2xTorpedo Bent Over Row
~20 minutes

Core
14 Right Side Knee to Elbow Crunches
14 Left Side Knee to Elbow Crunches
14 Right Leg to Left Elbow to Straight Leg Raise
14 Left Leg to Right Elbow to Straight Leg Raise
…then, 12, 10, 8, 6, 4, 2 Reps of Each

Conditioning
21 2xTorpedo Swing Snatches
15 Burpee Box Jumps
15 2xTorpedo Swing Snatches
9 Burpee Box Jumps
9 2xTorpedo Swing Snatches
3 Burpee Box Jumps
(6 minute cap)

Mobility
IT Band Smashing (2 minutes 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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