Saturday – 120719

A10

16 Squat Throws
16 Slamball Deadlift Jumps
16 Slamball Narrow Mountain Climbers
16 Slamball Toe Touches

A20

21-18-15-12-9-6-3 Reps:
Squat Throws
Slamball Deadlift Jumps
Slamball Narrow Mountain Climbers
Slamball Toe Touches

BUILT BODY

Strength
Turkish Get-ups: Sets of 3 (per arm)
~20 Minutes

Core
For 10 Minutes:
12 Sotts Goblet Presses
20 Glute Bridges
10 Skyscrapers

Conditioning
5 Rounds –
1 Minute: Max Squat Throws
1 Minute: Rest

Mobility
Scorpion stretch: 20 slow reps per side

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
30 Low Box Runs
20 Abmat Sit-ups
10 2xTorp Deadlifts
5 Pull-Ups
… then …
3 Rounds
10 Snatches
15 Thrusters
20 Swings .
.. then …
50 Narrow Mountain Climbers

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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