Anthony & Danielle 160114

WARM-UP (15)

Row 400, 300, 200, 100m

Spidermans

Dynamic Banded Pigeon Stretch

Glute Activation

CONDITIONING (5)

500m Row For Time

Target Pace: 1:45/2:05 

(If it feels good take it home)

STRENGTH (10)

10 Min EMOM

1 Squat Clean Thruster, Building

BARBELL CONDITIONING (20)

Perform Until Failure:

2 Minute Clock

1 Minute Rest

Interval 1.  8 Squat Clean Thrusters 95/55

Interval 2. 10 Squat Clean Thrusters 95/55

Interval 3. 12 Squat Clean Thrusters 95/55

Interval 4. 13 Squat Clean Thrusters 95/55

Interval 5. 14 Squat Clean Thrusters 95/55

Interval 6. 15 Squat Clean Thrusters 95/55

MOBILITY (5)

Barbell Assisted Smashing