Anthony & Danielle 160811

WARMUP (15)

Row 600m/Rest 30" (1:55/2:20)

Row 400m/Rest 20" (1:45:2:13)

Row 200m (1:35/2:07)

CrossOver Symmetry/Iron Scap

90/90 Crossover

Snow Angel

AYTY

UPPER BODY PULLING/POSTERIOR CHAIN (30)

Every 3 Minutes For 24 Minutes, Alternate Between

Max Kipping/Strict Muscleups Muscle-ups

5 Glute Ham Raises +10 GHD Hip Extensions with Plate

CONDITIONING (20)

Every Minute For 16 Minutes

Minute 1:  Prowler Push Down & Back 2 x 45/1 x 45

Minute 2:  12 Steps with Double KB in Front Rack 35/12

Minute 3:   15 to Max Strict  Press 75/45