Sunday – 100619

A10

10 Hadoukens (right)
10 Hadoukens (left)
10 Right-Arm Lungers
10 Left-Arm Lungers
20 Ground to Jump and Touch
20 High Knees

A20

10 Hadoukens (right)
10 Hadoukens (left)
10 Right-Arm Lungers
10 Left-Arm Lungers
20 Ground to Jump and Touch
20 High Knees
20 Torp Jacks

BUILT BODY

Strength
Strict Press: Sets of 5
~20 Minutes

Core
1 Minute, 50 Seconds, 40 Seconds, 30 Seconds, 20 Seconds, 10 Seconds of each:
Bicyles
Flutter kicks

Conditioning
100 Snatches – alternate arms every 10 Reps
(9 Minute cap)

Mobility
Sleeper Stretch: 90 Seconds per arm

A30 – MEMBERS ONLY

Find an A30 on the weekly schedule at select studios!
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5 Cycles –
1 Minute: Banded Sprints
1 Minute: Low Box Runs
1 Minute: Ground to Jump and Touch
…then…
6 Tabata Intervals:
Top to Top Push Press (Cycle 1)
Bottom to Bottom Air Squats (Cycle 2)
Abmat Sit-ups, holding V during rest time (Cycle 3)
Burpees, holding plank during rest time (Cycle 4)
Jumping Lunges, holding a lunge with back knee just above ground during rest time (Cycle 5) 

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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