Anthony & Danielle 160808

WARMUP (15)

Row 500m

2 Rounds Scap Prep

CrossOver Symmetry Eye Level

30" Handstand Hold

2 Rounds Scap Prep + Skill Specific

CrossOver Symmetry Knee Level

Straddle to Forward Roll/Forward Roll Off Wall

UPPER BODY STRENGTH (20)

With a Continuously Running Clock,

Death By Unbroken Strict Pull -Up (Red Band)

Death By Pistol to Target, Increase By Two Reps Every Minute

Death By Strict HSPU/Stand Dip

TECHNIQUE (10)

2 Minute Running In Place While Supporting Barbell Overhead

Rest 1 Minute

2 Minute Banded Running In Place

Rest 1 Minute

SPEED (20)

5 Sets

Sprint-Jog-Walk-Recover