Ryan & Janel 141029

Warm-up

Arm Circles/Hip Circles/Hip Extensions Over the Head/Obliques
10 Hollow Rocks

KB Hips/Lacrosse Ball Smash



Dynamic Plank to Inchworm

10 Hollow Rocks

Reverse Lunge Complex

{Reverse Lunge

Reverse Lunge w/Toe Pointed

Reverse Lunge}

10 Hollow-Rocks

Part 1: Strength

15 Minute One-Legged Cindy

Pull-Up Variations:

5 Strict Red Band Pull-Ups OR

5  - 10 Rows

Push-Ups:

Rx+++: 10 Ring Push-ups
Rx++:  10 Dynamic Push-ups

Rx+:  10 Push-ups with Band (Green, Purple or Red)

Rx:  10 Push-ups from Toes

Pistol Variations:

15 OH Walking Lunges

Part 2: Conditioning 

14 Min AMRAP 

"Ain't No Rest For the Wicked" V.2

Partner 1: Farmers Carry to #1 70/44

Partner 2:  15 DUs/50 SUs, 7 Burpees 53/35

When partner 1 returns teammates switch and pick up where they left off.