Friday, January 22, 2016

Anthony & Danielle 160122

MOBILITY
Lax Ball Back/Chest


WARM-UP (10)
2 Rounds
A.D. 10/7 Cals
With a Dumbell
3 Reverse Burpees (No Jump) + 3 Self Assisted MUs/6 Renegade Rows
 

STRENGTH (30)
3 Sets:
A1.  1 Strict Assisted MU/1 Negative Ring Dip (Hold Bottom) Position
A2. 7 Bulgarian Splits 25/15

3 Sets (Climbing)
B1. 5/3 Rep Weighted Stand Dip
B2. 14 Front Rack Weighted Lunges off of Box


CONDITIONING (20)
Triplet
3 Rounds For Time
21-15-9
OHS
GHD Sit-ups
GHD Back Extensions


STRETCH (5)
Glutes & Hips & Spine

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