Anthony & Danielle 160405

WARM-UP (15)

2 Rounds

30 DUs

5 Scap Push-Ups

10 Push-Ups

10 Banded Pull-Aparts

30" Banded Hold

PULLING STRENGTH/ACCESSORY   (20)

3 Rounds

15/9 C2B Pull-Ups

10/6 Dual Ring Ring Rows

5/3 Rope Climbs

AEROBIC CAPACITY   (20)

Warm-Up 500m Row, Then

3 Rounds

Row 150m Hard @ 500m Pace (1:35-1:37/1:57-2:00)

Row 100m Easy

Row 150m Hard @ 500m Pace (1:35-1:37/1:57-2:00)

Row 100m Easy

Row 150 Hard @ 500m Pace (1:35-1:37/1:57-2:00)

Rest 3 Minute Between Rounds

MOBILITY (10)