Anthony & Danielle 151228

WARM-UP

 Recovery Row 500m (1:55/2:05 - 2:10)  then,

Crossover Symmetry, Activation

3 x 2 MUs(Look at Ceiling, Pull to Armpit)/ 3 x {2 Ring Negatives + 5 Ring Rows}

STRENGTH (20)

Every 2 Minutes For 10 Minutes

3 Bench Press 170-175/70 - 75

Immediately followed by,

3 Sets of 12/15 Dumbell Bench Press 60/25

Rest 90" - 2' Between Sets

LACTATE THRESHOLD TRAINING (40)

3 Rounds A.B.

40" Easy (50/35 RPM)

40" Hard (65/50 RPM)

40" Easy (50/35 RPM)

40" Hard (65/50 RPM)

40" Easy (50/35 RPM)

40" Hard (65/50 RPM)

30" All Out Sprint (70+/50+)

Into 3 Seated Legless Rope Climbs, 3x2 Rope Climbs

Rest 4 Minutes

STRETCH (5)

Shoulders:  Prisoner Stretch & Armbar