ALCHEMY ANYWHERE
Workout with us live today on Instagram:
7AM CST A20
9AM CST Abs + Arms
10AM CST A10
12CST A20
5PM A20
6PM AFlow
A10
2 Rounds:
30 Seconds: Jump and Touch
30 Seconds: Ground to Jump and Touch
30 Seconds: Narrow Mountain Climbers
30 Seconds: Shoulder Taps
3 Minutes:
9 Thrusters
9 Hang to OH
5 Hadoukens (L)
5 Hadoukens (R)
A20
4 Rounds:
30 Seconds: Jump and Touch
30 Seconds: Ground to Jump and Touch
30 Seconds: Narrow Mountain Climbers
30 Seconds: Shoulder Taps
3 Minutes:
9 Thrusters
9 Hang to OH
5 Hadoukens (L)
5 Hadoukens (R)
ABS + ARMS
30 Sec: Hovering Foot Taps
30 Sec: Shoot Throughs
30 Sec: Hollow Hold
20 Sec: Hovering Foot Taps
20 Sec: Shoot Throughs
20 Sec: Hollow Hold
10 Sec: Hovering Foot Taps
10 Sec: Shoot Throughs
10 Sec: Hollow Hold
20 Sec: Hovering Foot Taps
20 Sec: Shoot Throughs
20 Sec: Hollow Hold
30 Sec: Hovering Foot Taps
30 Sec: Shoot Throughs
30 Sec: Hollow Hold
…then…
3 Rounds:
1 Minute: Max Push Ups (once you break plank hold for the remainder of the minute)
1 Minute: Max Strict Press (once your break hold Torpedo overhead for the remainder of the minute)
1 Minute: Max Static Bent Over Row Hold (once you break complete as many Bent Over Rows for the remainder of the Minute)
