Anthony & Danielle 171004

WARM-UP

Row 200 @ 20 S/M Damper 6/4

Row 200 @ 20 S/M Damper 8/6, Decreasing Split Time

Row 200 @ 20 S/M Damper 10/8, Decreasing Split Time

1 RNFT

Jog 1 Lap
10 SA KB Push Press R + 30" Overhead Support
10 SA KB Push Press + 30" Overhead Support

1 RNFT

Jog 1 Lap
6 SA KB Thrusters R + 30" Overhead Support
6 SA KB Thrusters + 30" Overhead Support

PART I: STRENGTH

8 Minute AMRAP
Jog 2 Laps, TGU R, TGU L

PART II: CONDITIONING

For Time (AFAP)4 Burpees

8/6 Calories Assault Bike
16 Jumping/Reverse Lunges
24 Air Squats

Active Recovery/Stretch 5 Minutes Between Sets