Monday – 162020

A10

4 Rounds

2 minutes:
12 Banded Tricep Extensions
9 SB Hang to Overhead
6 Snatches

30 seconds:
Push-Ups

A20

5 Rounds

30 seconds: Banded Tricep Extensions
45 seconds: SB Hang to Overhead
60 seconds: Abmat Sit-Ups
45 seconds: Snatches (alt. arms)
30 seconds: Push-Ups
30 seconds: Plank Hold

BUILT BODY

Strength
Superset ~ 20 Minutes
Hang Power Cleans: Sets of 5
Push-ups: Sets of 10-20

Core
30 Abmat Sit-ups
20 Leg Extensions
10 Skyscrapers
20 Leg Extensions
30 Abmat Sit-ups
(6:00 minute cap)

Conditioning
5 Rounds:
36 Low Box Runs
24 SB Lunges (hold any way you want)
(8 minute cap)

Mobility
From DD – tippy toes to flat foot for 15-20 reps

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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