Saturday – 110919

A10

20 Push Press
20 Overhead Lunges
20 Straight Leg Deadlifts
…then…
2 Rounds:
6 Toes to Bar
24 Narrow Mountain Climbers

A20

20 Push Press
20 Overhead Lunges
20 Straight Leg Deadlifts
…then…
2 Rounds:
6 Toes to Bar
24 Narrow Mountain Climbers
24 High Knees

BUILT BODY

Strength
Deadlifts: Sets of 10
~20 Minutes

Core
21-18-15-12-9-6-3 Reps:
Abmat Sit-ups
Slamball Toe Touches

Conditioning
AMRAP – 7 Minutes:
7 Slamball Squat Cleans
4 Burpees

Mobility
From Down Dog: elevate heels as high as possible then slowly lower them to floor – 3 Sets of 10 Reps

A30 – MEMBERS ONLY

Find an A30 on the weekly schedule at select studios!
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1 Minute: Plank
1 Minute: Deep Crescent Lunge (Right)
1 Minute: 1 Leg Mountain (Right)
1 Minute: Deep Crescent Lunge (Left)
1 Minute: 1 Leg Mountain (Left)
1 Minute: Side Plank (Right)
1 Minute: Side Plank (Left)
…then…
3 Minutes:
3 Burpees
6 Box Jumps
9 Air Squats
…then…
10 Minutes:
20 Push Press
20 Overhead Lunges
20 Straight Leg Deadlifts
…then…
2 Rounds: 6 Toes to Bar, 24 Narrow Mountain Climbers
…then…
3 Minutes:
3 Burpees
6 Box Jumps
9 Air Squats
…then…
1 Minute: Revere Plank
1 Minute: Warrior 3 (Right)
1 Minute: High Boat
1 Minute Warrior 3 (Left)
1 Minute: Side Plank (Right)
1 Minute: Side Plank (Left)

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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