Anthony 170628

WARM-UP/MOBILITY (20):

3 Minutes Assault Bike

5 Minute Hip Flow

2 Sets Left and Right
40" On/20" Off
SA Push-up
Ring Row
Rest 1:00

2 Sets Left and Right40" On/20" Off
Abductor Side Plank 
Adductor Side Planks
Rest 1:00 

2 Sets 
30" Top of Ring Pull-Up Hold (in L-Sit)
20 Bose Glute Bridges
Rest 1:00 Minute

STRENGTH (20)

5 RM Front Squat 52X1

CONDITIONING (20)

3 Rounds For Time

20 Wall Balls
15 Calories
10 One-Arm Burpees