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:
2.5 Minutes:
8 Sprinter Rows (R)
8 Sprinter Rows (L)
8 Straight Leg DL
16 But Kicks
16 High Knees
2.5 Minutes:
8 Curl and Press
8 Canoe Swings
8 OH Torp Jacks
16 Jump Switches
16 Narrow Mountain Climbers
A20
2 Rounds:
5 Minutes:
10 Sprinter Rows (R)
10 Sprinter Rows (L)
10 Straight Leg DL
20 Butt Kicks, 20 High Knees
5 Minutes:
10 Curl and Press
10 Canoe Swings
10 OH Torp Jacks
20 Jump Switches
20 Narrow Mountain Climbers
ABS + ARMS
5 Rounds:
30 Seconds: Hollow Floor Press
30 Seconds: Hovering Shoulder Taps
30 Seconds: Power Curls
30 Seconds: Rest
…then…
4 Rounds:
30 Seconds: Side Plank Hip Raises (R)
30 Seconds: Side Plank Hip Raises (L)
1 Minute: Forearm Plank Knee to Tricep (switching L/R/L/R) – complete these reps slowly
