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Watch this video and more on On-Demand Online Workouts | Alchemy 365 Anywhere

Watch this video and more on On-Demand Online Workouts | Alchemy 365 Anywhere

45-Minute Aflow with Coach Molly (070520)

Coach Molly • 42m

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    Equipment Needed: A Torpedo or Medium Weights

    Bodybuild:

    6 Minutes:
    12 Bridged Bench Press (R/L)
    12 Upright Row (R/L)

    8 Minutes:
    12 Suitcase Floating Lunges (R/L)
    12 Staggered Straight Leg DL (R/L)
    12 Gorilla Row (R/L)

    6 Minutes:
    8 Strict Torpedo Burpee Ground to OH
    16 Torpedo Russian ...

  • 45-Minute Cardio with Coach Molly (09...

    Equipment Needed: A Torpedo or Medium Weights

    Cardio
    4 Rounds

    2 Minutes
    10 Upright Row
    10 Swings

    2 Minutes
    10 Single Arm Push Press (R/L)
    10 Front Squats

    1 Minute:
    Lizard Twists (1/3)
    V-Ups (2/4)

  • 45-Minute Cardio with Coach Molly (09...

    Cardio:

    3 Minutes:
    18 Jumping Lunges
    18 Push Press
    9 Push-ups

    3 Minutes:
    12 Hang to OH
    12 2 Point BO Row (R/L)
    24 Bicycles

    4 Minutes:
    10 Hinge Jumps
    15 High Plank Swimmers
    20 Forearm Plank Knee to Elbow (alternating sides)

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