Anthony & Danielle 140922

Part I: Mobility

Part II: A.D.
10 Minute Bike Ride: 

Steady State (17.0 - 18.0)

20 Secs Max Effort On 40 Seconds Off

Part III: Complete As Many Rounds As Possible in 12 Minutes
3 Strict C2B

6 Strict Ring Dips @ 1112

9 Air Squats

 

2 Strict Pull-ups

4  Stand Dips @ 1112

6 Front Rack Reverse Lunges (45)

Part IV: Supplementary Work
3 Sets of

 

Bent - Over Barbell Row 6 - 8 @ 2111
6 - 8 Strict Knee - Ups