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:
1 Minute: Layback Around the Worlds
1 Minute: Hollow Floor Press
1 Minute: 2 Jumping Lunges + 1 Air Squat Complex
2 Minutes: 6 Hang to OH, 6 Thrusters
A20
4 Rounds:
1 Minute: Layback Around the Worlds
1 Minute: Hollow Floor Press
1 Minute: 2 Jumping Lunges + 1 Air Squat Complex
2 Minutes: 6 Hang to OH, 6 Thrusters
ABS + ARMS
EMOM: 9 Minutes:
4 Snatch (R)
4 Push Press (R)
4 Snatch (L)
4 Push Press (L)
…then…
3 Rounds:
30 Seconds: Crunches
30 Seconds: Hollow Hold
30 Seconds: Flutter Kicks
30 Seconds: Hollow Hold
30 seconds: Rest
