Lauren 161228

PRE WARMUP
2 Minute Strapless Row With Low Stroke Rate
(Raise Intensity Every 30 Seconds)
2 Sets of Lunges Across Gym

CrossOver Symmetry


STRENGTH
Every 90″ For 13:30, Alternate Between the Following Exercises:
Min 1: 7 KB or DB Thrusters with 3″ Pause in Bottom of Squat and Overhead (Focus on End Range Positions)
Min 2: 1 Minute Push-Up to Wall Walk (Goal is 1-2 Reps Max, Performed As Slowly As Possible)
Min 3: 30″ One-arm Plank Hold (On Rings If Possible)

CONDITIONING
Every Minute On The Minute For 19 Minutes
Minutes 0 – 4: 40 SUs + 3 Burpees with Dumbbells
Minutes 5 – 6: Rest
Minutes 7 – 11: 20″ Handstand Hold Freestanding or on Wall + 10 Alternating Shoulder Taps From Plank
Minutes 12 – 13: Rest
Minutes 14 – 18: 5 Plate Push-ups + 5 Elevated Ring Rows