Anthony & Danielle 141030

Part I:  Connectivity

4 x 20" Deep Shoulder Stretch

2 x 30" With PVC/Dip Stand Support

2 x 30" Arch Hold with PVC/ 2 x 10 Good Mornings

Part II: Strength

Barbell OHS x 10 @ 

45/15

4 x 3 Pause OHS  @

75, 95, 115 & 125/

33, 35, 40 & 45

In Between Sets Perform Max Rep Pull-ups w/ Weighted Vest/2 Red Bands

Part III: Conditioning

Anthony 5 Rounds For Time

Sprint 100 m

7 Kipping Pull-ups

Sprint 100m

7 Burpees

Rest 1:00

Danielle 4 Rounds For Time

7 Squats

7 Pull-ups

7 Squats

7 Swings

Rest 1:1