Anthony & Danielle 17930

WARM-UP

Row 500
25 Banded Hip Extensions (Damper 6/4)
Row 400
20 Banded Hip Extensions (Damper 8/6)
Row 300 
15 Banded Hip Extensions (Damper 10/8)

PART I: STRENGTH

12 Min EMOM

Med Ball Lunge Right 30/20
40" Banded Clamshell Plank Right
Med Ball Lunge Left 30/20
40" Banded Clamshell Plank Let

PART II: CONDITIONING

4 Minute Clock
Bike 1/2 Mile
Remaining Time - AMRAP 6 - 8 Strict Dumbbell Press 35/20

Rest 4

4 Minute Clock
25 Burpees to Pull-up Bar
Remaining Time - AMRAP 4 - 5 Pull-ups/8 - 10 Ring Rows

Rest 4

4 Minute Clock
25 Box Jump Overs/60 Air Squats

Remaining Time - AMRAP 6 - 8 TTR/10 Moving Planks