Anthony/Ryan & Danielle/Janel

Warm-Up

Against a 10 Minute Clock:

Lax Ball Calves

DU Drill

30 Single Unders, Rest 30"

5 SUs, 1 DU x 5, Rest 30"

2 SUs, 1 DU x 10, Rest 30"

1 SU, 1 DU x 15, Rest 30"

2 DUs, 2 SUs x 5, Rest 30"

3 DUs, 3 SUs x 4, Rest 30"

4 DUs, 4 SUs x 3, Rest 30"

5 DUs, 5 SUs x 2, Rest 30"

Janel, 10, 15, 20, 25, 30 @ Increasingly Faster Wrist Speeds

Immediately...

2 Rounds Inchworm/Push-Up +/T - Push-Ups

Part I:  Connectivity

4×0:20 Handstand Hamstring stretch with slow shoulder shrugs. 

(Perform shoulder shrugs while maintaining your body shape)

3×0:30 Hands and Feet Hollow Hold

2×10 Floor Levers

Part II: Strength

Every 90" for 12 Min 

4 Back Squats

3 Deadlifts

5 - 7 Deadlifts

Part III: Conditioning 

"Halloween" 

14 Minute Partner AMRAP

31 Box Jumps

31 KBS 53

31 Cals A.D.

31 Burpees

31 Wall Balls

Ladies Scale to Step-Ups/Push-Ups and 14 Reps