Anthony & Danielle 140915

Warm-up
Delts
Both Quads Quads/Inner Thigh
Isolated Quads - Inside/Quad/Outside
Lacrosse Ball Under Glutes

 Part I: Strength For max reps/time: 4 Minutes of Legless Rope Climbs (15′)

For max reps:
60 seconds of Strict Pull-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
 3 Minutes to establish max DUs

2 Minutes to establish max effort L-Sit Hold/Knee-Up
Plank

Part II: Hard Day

Row 2000 M
20 Burpees Over The Rower
20 Thrusters 95
20 Walking Lunges 95

Row 1500 M
25 Thrusters 45
25 Hang Cleans 45
25 Lunges