Anthony & Danielle 160412

UPON ENTERING THE GYM (10)

Lax Ball Glutes (They Are Probably Sore)

WARM-UP (15)

Bike 3 Minutes

10 Banded Clam Shells L&R

4 Sets of Walking Lunges/3 Pistols L&R

10 -15 GHD Hip/Back Extensions

Armadillo Rocks

MIDLINE STABILIZATION  (25)

15 Min Clock

3 Rounds

Min 1:  50" L-Sit/One Legged L-Sit (Alt.)

Min 2: Rest

Min 3: 45" Hip Extension With Plate 

CONDITIONING (30)

2 x 4 Minutes, with 4 Minutes Rest Between Sets2 x 2 Minutes, with 2 Minute Rest Between Sets2 x 1 Minute, with 1 Minute Rest Between Sets

~The breakdown is like this~

First 4 Minutes: 2 Minutes @ 20spm. 2 Minutes @ 22spmSecond 4 Minutes: 2 Minutes @ 22spm, 2 Minutes @ 24spmFirst 2 Minutes: 1 Minute @ 24spm, 1 Minute @ 26spmSecond 2 Minutes: 1 Minute @  26spm, 1 Minute @ 29spmFirst 1 Minute: 30 Seconds @ 28spm, 30 Seconds @ 30spm
Second 1 Minute: 30 Seconds @ 30spm, 30 Seconds @ 32spm

EXTRA CREDIT   (20)

ROMWOD