Friday – 101119

A10

9 Box Jumps
15 Push Press
9 Box Jumps
15 Hang to Shoulder
9 Box Jumps
15 Push-ups/Pull-ups
*Alternate between Push-ups and Pull-ups each round

A20

9 Box Jumps
15 Push Press
9 Box Jumps
15 Hang to Shoulder
9 Box Jumps
15 Push-ups/Pull-ups
*Alternate between Push-ups and Pull-ups each round

BUILT BODY

Strength
For ~20 Minutes:
9 Barbell Bent Over Rows
Superset – Slow Motion Push-ups: Sets of 10

Core
20 Glute Bridges
10 Torpedo Super(wo)mans
20 Weighted Psoas Marches

Conditioning
10-8-6-4-2-4-6-8-10 Reps:
Burpees/Alternating Snatches
(9.5 Minute cap)

Mobility
Childs Pose: 2 Minutes

A30 – MEMBERS ONLY

Find an A30 on the weekly schedule at select studios!
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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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