Thursday – 103119

A10

30 Jumping Pull-Ups
20 Push Press
20 Swings
30 High Knees

A20

4 Rounds –
4 Minutes:
30 Jumping Pull-Ups
20 Push Press
20 Swings
30 High Knees
1 Minute:
Abmat Sit-Ups

BUILT BODY

Strength
Deadlift: Sets of 5 ~20 Minutes

Core
100 Tuck Crunches

Conditioning
50 Seconds: Jumping Jacks
10 Seconds: Low Box Runs
40 Seconds: Jumping Jacks
20 Seconds: Low Box Runs
30 Seconds: Jumping Jacks
30 Seconds: Low Box Runs
20 Seconds: Jumping Jacks
40 Seconds: Low Box Runs
10 Seconds: Jumping Jacks
50 Seconds: Low Box Runs
…then…
21 2xTorpedo Thrusters (heavy)

Mobility
Spinal Decompression – 3 Rounds of 15-30 Seconds

A30 – MEMBERS ONLY

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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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