Anthony 170109

WARMUP (10)

3 Minutes Bike

General Body Warm-up Including

Cross-over Symmetry

Glute Bridge
Bird Dogs on Bench

Hip Flow
External Rotation

BODY-BUILDING (10)

6 Minute EMOM

3 Push-Ups

3 Renegade Rows

3 Handstand Push-ups

Rest 5

6 Minute EMOM

6 Curls and Press (Axle Bar)

6 Burpees

 CONDITIONING (30)

20 Minute Clock

Minute 1: 10-12 Cal Row

Minute 2: Unbroken Wall Balls

Minute 3:  ME Handstand Hold

Minute 4: Rest