Friday – 120619

A10

2 Rounds:
7 Power Curl and Press (Right)
10 Single Arm Ring Row (Left)
7 Power Curl and Press (Left)
10 Single Arm Ring Row (Right)
…then…
5 Rounds:
4 Jumping Lunges
1 Tuck Jump

A20

5 Rounds –
30 Seconds: Power Curls and Press (Right)
30 Seconds: Power Curl and Press (Left)
30 Seconds: Straight Leg Deadlifts
30 Seconds: Single Arm Ring Row (Right)
30 Seconds: Single Arm Ring Row (Left)
1 Minute:
4 Jumping Lunges
2 Half Burpees
1 Tuck Jump
30 seconds: Rest

BUILT BODY

Strength
Back Squat: Sets of 3
~20 Minutes

Core
5 Rounds –
45 Seconds: V-Sit Flutter Kicks
15 Seconds: Rest
45 Seconds: Cocoon Leg Extensions
15 Seconds: Rest

Conditioning
9 Rounds:
7 Slamball Squat Cleans
6 Push-ups
(6.5 Minute Cap)

Mobility
Banded Hamstring Flossing

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!

2 Cycles →
Minute 1: 5 Burpees
Minute 2: 5 Burpees + 5 Toes to Bar
Minute 3: 5 Burpees, 5 Toes to Bar, 5 2xTorpedo Swing Snatch
Minute 4: 5 Burpees, 5 Toes to Bar, 5 2xTorpedo Swing Snatch, 5 Toes to Bar
Minute 5: 5 Burpees, 5 Toes to Bar, 5 2xTorpedo Swing Snatch, 5 Toes to Bar, 5 Burpees
…then…
10 Minutes:
10 2xTorpedo Box Step-ups
10 Box Jumps
20 Air Squats
20 Push Press

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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