Anthony & Danielle 150813

 WARMUP (10): 

2 Rounds

10 Push-Ups

10 Renegade Rows

5 Split Jerks (Back/Front)

STRENGTH (20)

Every 2 Minutes, For 16 Minutes, Alt. Between

Bench Press 

10 125/50

8 135/55

8 150/60

8 160/62

Pull-Ups

8/Max RB

11/1-2 Unassisted + Max RB

8/Max RB

Max/1-2 Unassisted + Max RB

CONDITIONING (15)

Every Minute on the Minute 9 Minutes:

Min 1: 35/25 DUs 

Min 2: 10 Alternating Reverse KB Lunges

Min 3:  10 TTB 

At Minute 9, Complete 

2 Rounds of the Following For Time

35/25 DUs 

10 Alternating Reverse KB Lunges

10 TTB 

STRETCH (10)

Hamstrings & Quads