WARMUP (10)
Danielle
Row 200, Then
Row 200, Then
50 Wall Balls For Time
Anthony Walk 0.25 Miles On Treadmill
1 x 7 Pause Front Squat (2") w/Empty Barbell
Spiderman Holds L&R (1:00 Each) x 2
Anthony Walk 0.25 Miles On Treadmill
1 x 7 Pause Front Squat (2") w/Empty Barbell
Spiderman Holds L&R (1:00 Each) x 2
MOBILITY (5)
Hips/Thoracic
CONDITIONING I (15)
Danielle
20 - 15 - 10 - 5
Cals Assault Bike (80% Effort)
OH Walking Lunges w Plate 35
(Return Both Feet Under the Plate With Each Step)
Anthony
4 Rounds
Run 0.25 Miles (80% Effort)
25 Air Squats w/Arms Out Front
(Slow & Controlled With Perfect Form)
(Slow & Controlled With Perfect Form)
CONDITIONING II (20)
Danielle
4 Rounds 40" On/20"Off
1. Max Reps of Barbell Thruster 45
2. Max Reps of DUs
3. Max Reps of Push-Ups
4. Max Box Jumps
5. Rest
Anthony
4 Rounds 40" On/20"Off
1. Max Reps Distance On Treadmill
2. Max Thrusters 75
3. Max Reps of Push-Ups
4. 10 Hang Cleans 75
5. Rest
STRETCH (10)
Quads
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