Anthony & Kit 170517

WARMUP (10)

3 Minutes Bike

5 Minutes Flow

CCompetitors Warm-Up

STABILITY (15)

2 Sets Each

30" Bottom Up Hold
Lying KB Raise + 5 Seated Strict Press
30" L-Sit on Rings
30" 1 Arm Plank - Feet in Rings

STRENGTH (15)

3 Sets Each

2 x 10" Negative HSPU
Isometric Pull-Up Hold
7/5 Plyo Push-Ups

3 Sets Each
Standing Face Pull w/ Sled
Double KB Front Rack Bent Knee Walk

CONDITIONING (20)

For Time:
150' OH Lunge 35/25 (Simultaneous)
100 DUs (Total)
50 Wall Balls, (Each) 
10 Legless Rope Climbs (Alternating)
50 Wall Balls, (Each)
100 DUs (Total)

150' OH Lunge 35/25 (Simultaneous)

STRETCH (5)