Anthony & Danielle 161016

WARMUP (10)

Row 500m

3 Sets

20 Side Steps

10 Sumo Good Mornings

ACCESSORY (15)

Dynamic Hollow Hold Tabata

3 Sets

Dragon Flag Hold

Prone Glute Lift

CONDITIONING (15)

5 Sets For Time

With a Barbell

6 Step Out/Step Back Lunges

6 Jump Lunges w/Barbell

6 Jump Lunges Without

6 Jump Squats Without

Rest 1 Minute

STRENGTH (15)

Every 90" For 9 Minutes

1 Strict Chest To Bar +

2 Strict Pull-Ups +

3 Kipping Chest to Bar

/

1 Strict Pull-Up +

2 Kipping Pull-Ups +

3 Beat Swings

G-Force Is The Man !!!!!