Anthony 170711

WARM-UP/MOBILITY/CORE (20):

3 Minute Row

Mobility

3 Sets
40 Flutter Kicks on Parallettes/Walkers

20 Chainsaw Row 35 (10 Right and Left)

16 Alternating Box Pike ShoulderTaps

1 Minute Plank (Feet in Rings)/Ring Body Saw

CONDITIONING (20)

2 Rounds
0.6 Mile Assault Bike

2 Minute Bottom of Squat Hold

600m Row

1 Minute Right and Left Pistol Hold

60 Single Unders Right and Left

6 Turkish Get-ups (3 Per Side)

60 Singe Unders Running in Place

6 Hip-Back Extensions