Saturday – 081719

A10

30 Low Box Runs
9 Squat Throws
30 Low Box Runs
7 Pull-Ups
30 Low Box Runs
5 Burpees
20 Slamball Hang to Overhead
30 Abmat Sit-ups

A20

4 Rounds –

4 minutes:
30 Low Box Runs
9 Squat Throws
30 Low Box Runs
7 Pull-Ups
30 Low Box Runs
5 Burpees
20 Slamball Hang to Overhead
30 Abmat Sit-ups

1 minute:
Slamball Plank Hold

BUILT BODY

Strength
Back Squat: Sets of 3
~20 minutes

Core
Superset – 4 Rounds:
20 Partner Leg Throw Downs
20 Partner Slamball Sit-up Throws (with feet anchored)

Conditioning
10 Push Press
9 Front Squats
8 Ground to Jump and Touch
7 Push Press
6 Front Squats
5 Ground to Jump and Touch
4 Push Press
3 Front Squats
2 Ground to Jump and Touch
1 Push Press
…then back up the ladder
(7 minute cap)

Mobility
Shins down hip raises: 2 x 10 with a 1-second hold at the top

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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