Anthony 170509

WARMUP (10)

3 Minutes Bike

5 Minutes Flow

WARMUP/STRENGTH (20)

3 Sets Each

A1.  5 Barbell Good Mornings (Low-Bar, Toes Forward)
A2. 5 Pistol Progressions/Side (Jumping/Toes-Up, High/Low, Tempo Floor) 


B1.  8 Heavy Landmine RDLs (15, 25, 35)
B2. 30 Jumping Lunges (Unbroken)

CONDITIONING (20)

For Time:
Row 300m
30" Handstand Hold
13 Handstand Push-ups
30" Handstand Hold

Row 300m
30" Active Hang
7 Strict Pull-Ups
30" Active Hang
6 Strict Pull-ups

Row 300m
30" KB Upright Hold
13 DB Push Press R
30" KB Upright Hold
13 DB Push Press L
30" KB Upright Hold
13 DB Push Press R
30" KB Upright Hold
13 DB Push Press L

Row 300m

STRETCH (5)