Anthony & Danielle 171028

WARM-UP

Row 600/400

1 Round NFT
10 Bird Dogs w/Softball on Back
15" Contra-Lateral Banded Hold
10 Single Arm Bench Press in Glute Bridge (25/15)

1 Round NFT
3 Plated Goblet Squats (25/15)
3 x 15" Contra-Lateral Glute Bridges/Side (BW)
1 Turkish Get-Up (44/25)

PART I: CONDITIONING

3 Rounds
1:00 Max Effort Wall Balls (20/10)
1:00 Max Effort Row
1:00 Max Effort Push Press @ 111X (30/20)

1:00 Minute Alternating Renegade Row (30/15)
1:00 Minute Burpees

Rest 1:00 Minute


PART II: CASH-OUT OR STRETCH
Weighted Sled Drag Around Building