Friday – 090619

A10

50 Low Box Runs
40 Banded Sprints
30 Swings
20 Narrow Mountain Climbers
10 Burpees
*Then back up the ladder – don’t repeat back to back movements at the top/bottom of the ladder

A20

100 Low Box Runs
80 Banded Sprints
60 Swings
40 Narrow Mountain Climbers
20 Burpees
*Then back up the ladder – don’t repeat back to back movements at the top/bottom of the ladder

BUILT BODY

Strength
Deadlift: Sets of 5
~20 Minutes

Core
21-15-9 Reps:
Leg Extensions
Skyscrapers
Supine Waves

Conditioning
3 Rounds –
60 Low Box Runs
40 Air Squats
20 Jumping Lunges
(9 Minute cap)

Mobility
Crouch and Curl – 20 slow + controlled reps

A30 – MEMBERS ONLY

By popular demand: A30 classes are staying on the weekly schedule at select studios!
Members, we love you! Want in on this bad ass workout + these perks? Let’s make your Membership official. Check out all Membership options here.

EMOM – 5 Minutes:
11 2xTorpedo Thrusters

…then…

4 Minutes:
21 2xTorpedo Deadlifts
42 Jump and Touch

…then…

1 Minute:
Burpees

…then…

10 Minutes:
50-40-30-20-10 Reps:
Air Squats
Jumping Pull-ups
Swings

…then…

EMOM – 5 Minutes:
11 2xTorpedo Thrusters

…then…

4 Minutes:
21 2xTorpedo Deadlifts
42 Jump and Touch

…then…

1 Minute:
Burpees

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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