Friday – 1102020

A10

EMOM:
1 (+1) Burpees
20 (-2) Squat Throws

A20

EMOM:
Odd minutes: 8 Burpees, Abmat Sit-Ups for remainder of minute
Even minutes: 12 Squat Throws, SB Ground to Shoulder for remainder of minute

BUILT BODY

Strength
Bench Press: Sets of 7 

Core
5 Rounds:
1 Minute: Plank
1 Minute: Slow Crossover Narrow Mountain Climbers
30 Seconds: Rest
(12.5 minutes total) 

Conditioning
18 Tabata Intervals (alternating):
Burpees
Thrusters
Ground to OH (outer handles)
(9 minutes total)

Mobility
Crescent moon – 90 seconds per side

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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