Sunday – 110319

A10

2 Rounds –
4 Tabata Intervals, Alternate Between:
Jumping Lunges
Slamball Deadlift Jumps
…then…
3 Minutes:
8 Box Jumps
8 Slamball Hang to Overhead

A20

4 Rounds –
4 Tabata Intervals, Alternate Between:
Jumping Lunges
Slamball Deadlift Jumps
…then…
3 Minutes:
8 Box Jumps
8 Slamball Hang to Overhead

BUILT BODY

Strength
Push Press: Sets of 7 for ~20 Minutes

Core
Circuit Style:
20 Barbell Side Bends
10 Tucked Box Jumps
5 Strict Toes to Bar

Conditioning
60 Reps: Box Step Ups with one Torpedo held overhead and one Torpedo in Farmer Carry
*Every 10 Reps, alternate which side is held Overheard and which is held in Farmer Carry
(5 Minute Cap) 

Mobility
Childs Pose: 90 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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