Anthony & Danielle 151027

WARMUP (15)

3 Super Sets of:

A.D. 10/7 Cals

10 1 Arm Dumbell Bent Over Dumbell Row

A.D. 10/7 Cals

20 Skull Crushers

STRETCH (5)

Hips/Adductors

CONDITIONING (30)

800m Run x 2 (Rest 3' Btwn Sets) Sub 3:15/4:15

600m Run x 2 (Rest 3' Btwn Sets) 0:50/0:57

400m Run x 2 (Rest 2' Btwn Sets) Sub 1:40/2:05

200m Run x 2 (Rest 2' Btwn Sets) 0:50/0:57

CORE (10)

EMOM 10

0:30 Hollow Rock Hold

3 x 10 Weighted Back Extension