Anthony & Danielle 160310

WARM-UP/ROWING (15)

Bike 3 Minutes

Bear Crawls  50' Forward/Reverse

 Crab Walk 50' Forward/Reverse

50' Lunges w/ Med Ball Overhead

Cross-Over Symmetry

STRENGTH

3 Rounds NFT

Weighted Legless Rope Climb/Best Legless Attempt

5 Wall Climbs to Plank/Push-Up

Accumulate 1 Minute L-Sit

1 Heavy TGU L & R

CONDITIONING

3 Rounds

10 Kipping Pull-Ups

10 Front Squats 115/75

10 Burpees

Then

21 - 15 - 9

KBS 53/35

Push-ups