Anthony & Danielle 160112

WARM-UP (10)

Ride for 2 Minutes, Establish a 30" Sprint for later

Crossover Symmetry, Activation (7 - 10 Reps)

Heavy Row Simultaneous 25/15

Reverse Fly 25/15

Pulldown 25/15

90/90 8 (Gather Weights)

Scaption 8 (Gather Weights)

Incline Press 25/15

Victory Red Bands

STRENGTH (20)

WU 8, 6, 4, 2 Reps

95, 125 155, 175/ Barbell, 35, 45, 55

Then,

Every 3 Minutes For 9 Minutes

5 Reps at 175/77

GYMNASTICS (15)

12-9-7

Handstand Push-Ups

Dips

Push-ups

LACTATE THRESHOLD (15)

5 Min EMOM

30" Sprint A.B. 75/65 RPM

Rest 5 Minutes

5 Min EMOM 

30" Sprint A.B. 75/65 RPM

STRETCH (5)

Upper Bod