Monday – 011320

A10

21-15-9:
Goblet Squats
Box Jumps
Push Press
*After every round, complete 10 Squat Jumps*

A20

30-20-10:
Goblet Squats
Box Jumps
Push Press
*After every round, complete 12 Squat Jumps, 12 Glute Bridges*

BUILT BODY

Strength
5 Rounds:
12 2xTorp Curls
12 Push-ups
12 2xTorp BO Row
12 Single Torp OH Tricep Extensions

Core
3 Rounds:
30 Seconds: Crunches
30 Seconds: Oblique Crunches (R)
30 Seconds: Oblique crunches (L)
30 seconds: leg extensions

Conditioning
50 2xTorpedo Ground to Shoulder + Shoulder to OH
(6:30 time cap)

Mobility
Spinal decompression: hang from bar, 4 x 20 seconds, rest between as needed

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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