Anthony & Danielle 160607

WARM-UP (10)

Row 300m @Easy Pace
5 Goblet Squats (30)
Row 200m @ Moderate Pace
5 Goat Bag Swings
Row 100m @ Aggressive Pace
10" Pause Goblet Squat (30)
Sprint 100m

Banded Ankle and Wrist Stretches

STRENGTH (10)

 Front Squat

Quickly Build to a Challenging

 3,3,3,1,1,1

LEG STAMINA (20)

Every 5 Minutes For 15 Minutes

Row 500/400

10 Front Squats (Off Floor) 115/85

GYMNASTICS STAMINA (15)

15 Minute AMRAP

5 Pull-Ups

10 Push-Ups

15 Wall Balls

20 Single Arm Kettlebell Swings