Anthony & Danielle 141106

Warm-Up:

5 Min DU Practice

Min 1: 30" SUs

Min 2: 10" DUs

Min 3: 15" DUs

Min 4: 20" DUs

Min 5: 25" DUs

Squat & Hip Raises

Leg Swings

Back & Obliques

Connectivity:

Hamstring Stretch On Box

3 x 30" 30 Degree Handstand

Seal Walk

Part I: Strength

Every 2 Minutes, for 10 minutes (5 Sets):

Deadlift

10 @ 60 140/75

8 @ 65  155/80

6 @ 70 165/90

4 @ 75 175/95

2 @ 80 190/100

Part II: Conditioning 

24 Min EMOM

Min 1: 5 Kipping Pull-ups + 5 TTB/5 Strict Pull-ups

Min 2: 10 Air Squats + 10 Reverse Lunges w/ Light KB

Min 3: 5 Burpees/Push-Ups + 20/10 DUs