Sunday – 112419

A10

3 Burpees
9 Squat Throws
3 Burpees
9 Slamball Hang to Overhead
3 Burpees
21 Jump and Touch
21 High Knees
21 Slamball Toe Touches

A20

3 Burpees
9 Squat Throws
3 Burpees
9 Slamball Hang to Overhead
3 Burpees
21 Jump and Touch
21 High Knees
21 Slamball Toe Touches
21 Abmat Sit-ups

BUILT BODY

Strength
Front Squat: Sets of 7
~20 minutes

Core
20-16-12-8-4 Reps:
Slow Crossover Narrow Mountain Climbers
Narrow Mountain Climbers
*Double reps

Conditioning
5 Minutes as many rounds as possible:
7 Slamball Squat Cleans
4 Burpees

Mobility
Scorpion stretch, back and forth: 30 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. MN Membership options here and CO Membership options here!

3 Rounds –

5 Minutes:
21 Swings
21 Push Press
15 Box Jumps
15 Push-ups
9 Pull-ups
9 Burpees

5 Minutes:
21 High Knees
21 Narrow Mountain Climbers
15 Abmat Sit-ups
15 Torpedo Toe Touches
9 Hanging Knee Tucks
9 Tuck Jumps

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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