Anthony & Danielle 141020

Took a bit, but finally made it to the top...

Warm-up


Part I:  Strength

15 Min Clock (Ideally 4 Rounds)

5 DB Complex Then

7 Strict TTB/5 Strict Pull-ups

*One rep of the Dumbbell Complex =

Start from the plank with dumbbells in hands

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump to standing

Dumbbell Clean

Front Squat x 2 reps

Push Press x 2 reps

Ant Start W/ 25s D/Start with 10s

Part II: 15 Minutes Conditioning

5/4 Rounds

Row 250/200

10 KBS 53/35

Rest 1 Min/2 Min