Anthony & Danielle 151130

WARM-UP/RECOVERY (10)

3 Rounds 

Row 1 Minute @ 1:55/2:10

45" Single Unders

CROSSOVER SYMMENTRY (10)

15 Pull Downs

15 Wall Angels

15 External Rotations R & L

STRENGTH (20)

Every 2 Minutes 20 Minutes 

3 Back Squats, Starting @ 135, 90

Increase weight by 10/5 # Each Set

Stop at 215/135

The first 10 Minutes:

In Between Sets Perform 10/5 Plyo Push-ups

CONDITIONING (10) 

5 Rounds

Max Strict C2B Pull-Ups + Strict Pull-ups in 20"

/Max Strict Pull-Ups + Max Kipping Pull-Ups in 20"

Rest 1 Minute Between Rounds