Anthony & Danielle 141103

Warm-Up

Against a 10 Minute Clock:

90" A.D.

DU Drill

30 Single Unders, Rest 30"

5 SUs, 1 DU x 5, Rest 30"

2 SUs, 1 DU x 10, Rest 30"

3 DUs, 3 SUs x 4, Rest 30"

5 DUs, 5 SUs x 2, Rest 30"

2 Rounds

6 Inchworm Push-Ups

10 PVC OHS

Samson Stretch 30" L & R

Part I:  Connectivity

3 Rounds 

12 Hollow to Open/V-Ups

30" Handstand/Free-Standing Hold

2 Rounds 

One-Arm KB Press R

5 KB OHS R

5 One-Arm KB Press L

5 KB OHS L

Part II: Strength

10 Min Build to a Heavy 5 RM Pendlay Row

Part III: Pre-Conditioning

10 Min E2MOM (5 Sets)

1 Cluster + 2 Thrusters

Part IV: Conditioning 

15 Min Cap

50 DUs/25 DUs

"555 Jackpot"

5 Rounds

5 Shoulder to Overhead 95/50

5 Pull-Ups

5 Front Squats

Then

500m/350m Row

Danielle Rest Minimum of 10 - 15" Between Movements