Thursday – 192020

A10

12 Single Arm Ring Rows (R)
24 Hang Power Curls
12 Single Arm Ring Rows (L)
24 Low Box Runs

A20

12 Single Arm Ring Rows (R)
24 Hang Power Curls
12 Single Arm Ring Rows (L)
24 Low Box Runs
24 Air Squats

BUILT BODY

Strength
Deadlift: Sets of 3 

Core
7 Rounds:
30 Seconds: L-Sit hold (on boxes)
30 Seconds: Leg Extensions

Conditioning
15-12-9-6-3:
2xTorp Swing Snatch
Push-ups
*20 high knees to start, finish, and between each set*
(8.5 minute cap)

Mobility
Pigeon pose (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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