Anthony & Danielle 161117

WARMUP (5)

3 Minutes Bike

ACCESSORY (10)

2 Sets

5 Slide to Handstand 

10 Slide to Plank

5 Hip Back Extensions
10 Hip Extensions

STRENGTH (20)

Every Two Minutes For 24 Minutes, Alternate Between

15 - 20 Lat Pulldowns 65/25

5 Banded Bench Press/10 Alternating Dumbbell Bench Press

1 Straddle to Handstand/Handstand Hold

CONDITIONING (15)

3 Rounds For Time
Row 500m Strapless
50m Dball Carry

OR

Row

500m Sub 1:50/fast, 100m +2:00/easy

200m  Sub 1:40/faster, 100m +2:00/easy

Rest 2 Minutes

400m Sub 1:50/fast, 100m +2:00/easy

200m  Sub 1:40/faster, 100m +2:00/easy

Rest 2 Minutes

300m Sub 1:50/fast, 100m +2:00/easy

200m  Sub 1:40/faster, 100m +2:00/easy