Anthony & Danielle 170916

WARM-UP

10 Box Jumps
50m Row
8 Box Jumps
100m Row
...
2 Box Jumps
250m Row

PART I: SCAPULAR STABILITY

3 Sets
6-8 Half Kneeling Landminepress @ 3111
8 Bent-Over KB Row 35/20 

3 Sets
6-8 Seated Double KB Press 30
4 - 6 Single-Arm Pull-ups/Ring Rows @3112

PART II: CONDITIONING

20 Minute EMOM
Minute 1:  12 Alternating Dumbbell Curls + 12 Hammer Curls
Minute 2:  40 Stir-the-Pot/30" Palloff Press
Minute: 3:  15 - 20 Bench Dips
Minute 4:  Minute 2:  40 Stir-the-Pot/30" Palloff Press
Minute 5: 60 - 80 Single Unders