Anthony & Danielle 151214

PRE-WORKOUT (5)

Foam Roll Back and Shoulder

 

WARM-UP I (10)

3 Rounds

40 SUs+ 20/10 DUs

15 Banded External Rotation R & L

10 Banded Extensions From Floor

1 Hip Extension + 1 Perfect Muscle Up/10 Elevated Ring Rows

STRENGTH (25)

Every 30 Seconds For Five Minutes

Build to a Heavy Snatch Grip Push Press

Every 30 Seconds Five Minutes

Build to a Heavy Snatch Balance

Every Minute For Five Minutes

Build to a Heavy OHS

Every Minute For Five Minutes

Build to a Heavy Front Squat

CONDITIONING (20)

Together, For Time

40 OHS 95/65

300 DUs {10 x (20/10) DUs}

40 OHS 95/65 

  

STRETCH (5)