Anthony & Danielle 160928

WARMUP (15):

Row:

30" Easy

30" Moderate

30" Hard

30" All Out

Banded Stretches

STRENGTH (30)

3 Super Sets of:

A.

10 Pistols/Single Leg Squats Per Leg

10 Plate Raises

 *20 Double Unders In Between Sets

B.

10 Landmine Rows Per Arm (Challenging Weight)

10 Glute Marches Per Leg

*25 Double Unders In Between Sets

C.

10 Single Arm/Single Leg Rows

10/5 Leg Raises/Dragon Flags

*30 Double Unders In Between Sets

CONDITIONING (25)

For Time:

Row 1000/750m

50/40 DUs

25/20 Cal Assault Bike

50/40 DUs

Row 1000/750m