Anthony 170223

WARMUP (15)

3 Minutes Bike

Sticky Hips Mobility Progression

2 Rounds
30" Hold at Top of Ring
30" Second One - Arm Plank Hold on Rings R & L
30" Single-Arm Handstand Support/Side R & L

STRENGTH (20)

Every Two and a Half Minutes For 10 Minutes
10 Front Squats 31X1
95, 105, 115, 125

Rest 5 Minutes

Every 30 Seconds For 5 Minutes
1 Kipping Ring Muscleup

CONDITIONING (15)

For Time (15 Minute Cap):
Row 500m
20 Strict Press 95
Bike 0.7 Miles
20 Kipping Pull-ups
50 Double Unders
10 Strict HSPU
Bike 0.7 Miles
10 C2B Pull-Ups
Row 500m