Anthony & Danielle 160328

WARM-UP (15)

Bike 3 Minutes

2 Sets,
100 Feet Walking Lunge
10 Superman Rocks
7 Single Leg Glute Bridge

2:00 Lats - Myofascial Release
2:00 Couch Stretch
Ankle Dorsiflexion (Dynamic)

STRENGTH/ACCESSORY   (30)

Back Squat (Starting Weight 115/55)

10 Second Pause In Bottom

Every 3 Minutes
10, 5, 5,
Every 2 Minutes
3, 3, 3, 1, 1, 1

In Between Sets

3 Strict Muscle-Ups (With Slight Assistance)

10 Strict Pull-Ups (With Red Band)

STRENGTH/ACCESSORY   (15)

3 Rounds For Time

6/4 Cals (Upper Body Only)
2 Legless Rope Climb/2 Rope Climb