Friday – 110119

A10

50 Flutter Kicks
50 Bicycles
50 Narrow Mountain Climbers
25 Goblet Squats
15 Single Arm 2 Point Bent Over Row (Right)
15 Single Arm 2 Point Bent Over Row (Left)
25 Straight Leg Deadlifts

A20

50 Flutter Kicks
50 Bicycles
50 Narrow Mountain Climbers
25 Goblet Squats
15 Single Arm 2 Point Bent Over Row (Right)
15 Single Arm 2 Point Bent Over Row (Left)
25 Straight Leg Deadlifts

BUILT BODY

Strength
Superset for ~20 Minutes:
Back Rack Lunges: Sets of 10 (5 Per leg, alternating)
2xTorpedo Glute Bridges (w/ back on box): Sets of 12

Core
6 Rounds –
30 Seconds: Tuck Rocks
20 Seconds: Lizard Twists
10 Seconds: Bicycles

Conditioning
12-9-6-3-6-9-12 Reps:
2xTorpedo Swing Snatch
Push-ups
(8 Minute Cap)

Mobility
From Downdog: tippy toes → slowly sink the heels: 10-15 reps

A30 – MEMBERS ONLY

Find an A30 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.

2 Cycles –
1 Minute:
5 Pull-ups
10 Burpees
15 Box Jumps
20 Push Press
30 Ground to Jump and Touch
…then, 2 Minutes of the same sequence
…then, 3 Minutes
…then, 4 Minutes
…then, 5 minutes
*Start each sequence over at 5 Pull-Ups

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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