Thursday – 051420

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

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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