ALCHEMY ANYWHERE
Workout with us live today on Instagram:
7AM CST A20
9AM CST Abs + Arms
12CST A20
5PM A20
6PM AFlow
TODAY’S A20
15 Hang to OH
15 Push-press
2(+2) Burpees
… at 8 Burpees, switch lead two movements to:
15 Swings
15 BO Row
2(+2) Burpees *start back over at 2*
TODAY’S ABS + ARMS
10 Minutes:
20 Sit-ups
20 Slow OH High Knees (one at a time)
50 Flutter Kicks
…then…
3 Rounds:
30 Seconds of each:
Strict Press
BO Row (R)
BO Row (L)
OH Tricep extensions
Forward Raise (2 hands)
… 30 Seconds: Rest
