Anthony & Danielle 160314

WARM-UP (15)

3 Minutes A.B.

3 Rounds

10 Front Rack Lunges

10 Glute Bridges with Barbell

10 Stiff Legged Deadlifts

STRENGTH & CONDITIONING  (30)

Row 800 @ 1:52/2:17, Rest 1 Minute, Row 600m @ 1:52/:2:17 & Sprint Last 150m

Row 800m Rest 1 Minute Row 400m & Sprint Last 150m

Row 800m, Rest 1 Minute, Row 200m & Sprint Last 150m

In Between Sets You Have 5 Minutes to Perform

1 Supersets

Bicep Curl 28 Method

20 Tricep Push-Down

MIDLINE/STRETCH

3 Sets of Chinese Planks