Anthony & Danielle 180130

WARMUP (20):

1 Round
10 Cal Bike/Row
SA Ring Hang
Compression Sit-On Floor
Banded Static Single Leg Glute Bridge

MOBILITY:

Hip Flexor 
Low Dragon
Straddle

CONDITIONING

18 Minute Clock
2 Minute Assault Bike (Maintain 60/53)
1 Minute Alternating Step-ups
1 Minute Alternating Lunges
2 Minutes Rest

Rest 5 Minutes

Every Minute On The Minute For 8 Minutes
1 Legless Rope Climb (3 Ring Pull-ups) + 8 Push-ups