Sunday – 011220

A10

8 Rounds:
5 Swings
10 Jump and Touch

8 Rounds:
5 Hang to Overhead
10 Narrow Mountain Climbers

…then 50 Shoulder Taps

A20

10-9-8-7-6-5-4-3-2-1:
Swings
Jump and Touch (x2)

1-2-3-4-5-6-7-8-9-10:
Hang to Overhead
Narrow Mountain Climbers (x2)

*After every round, complete 8 Shoulder Taps

BUILT BODY

Strength
Superset
Strict Pull-ups: Sets of 7-15
2xTorp Strict Press: Sets of 15
Wall Sit: intervals of 45 seconds

Core
For 10 Minutes:
15 Hip Raises (R)
15 Hip Raises (L)
15 Strict Hanging Knee Tucks
20 Barbell Side Bends

Conditioning
25 Banded Tricep Extensions
20 2xTorp Push Press
20 Single Torp Push Press
20 Strict Press
20 Push-ups
25 Banded Tricep Extensions
(7 minute cap)

Mobility
Thread the needle – 2-3 times on both arms, holding for 15-20 seconds each

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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