Anthony & Danielle 140203

Warm-up
Row 500m (Stroke Rate <25)

Strength:

10 RM Thruster

5 RM Weighted Strict Pull-up (Purple)

5 RM Thruster

3 RM Weighted Strict Pull-up

3 RM Thruster

1 RM Weighted Strict Pull-up

Conditioning

4 Rounds:

3 Minute AMRAP:

3 Box Jumps 24+/3 Burpees

6 Goblet Squats 53/25

9 Push-Ups

Rest 1 Minute

Core:

2 Rounds:

2 Min AMRAP 

10 HR

10 V-Ups

20 Russian Twists

1 Min Plank Hold