Anthony & Danielle 151207

PRE-WORKOUT

Barbell Mobility

WARM-UP I (10)

300M Row

Then,

3 Rounds:

15 GHD Hip Extensions 25/15# Plate

10 Batwings (1" Pause)

Accumulate 30" L-Sit/Hollow Hold on Rings

GYMNASTICS PULLING (15)

9, 12, 9, 9, 11 Pull-Ups

9 Negatives (3") Each Then 3, 2, 2, 3 Pull-Ups

CONDITIONING (5)

3 Individually Timed Rounds

5 Push-Press 115/65

10 Deadlifts

15 Lateral Burpees

20 Wall Balls 20/14

Rest 3 Minutes

STRETCH (10)