Anthony & Danielle 170913

WARM-UP

Row
50/30" Easy/Moderate
40/20" Easy/Moderate
30/20" Easy/Moderate
20/40 Hard/Moderate
10/50 Hard/Moderate

PART I: CORE STRENGTH

3 Sets
16 Cossack Squats
16 Single Leg Banded Glute Bridges
16 Step Lateral Banded Walk
Walking Prowler Push (Down and Back)

3 Sets
15/10 Toe Touches
15/10 Hollow-ups
15/10  Crunches (Hands Behind Head)

PART II: CONDITIONING

10 Min AMRAP
Row 250m
8 Burpees/Push-ups on Box
Row 250
8 Strict Ring Dips/Strict Press 20

Rest 5 Minutes

10 Min AMRAP
10/6 Calories Assualt Bike
8 Plyo Push-ups/Push-ups on Box
10/6 Calories
8 Ring Rows