Anthony, Danielle & Kit

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

Round 1 (Kit): 2:00 (1:00 KBS 1:00 Slam-Ball)
30" Transition
2:00 Max Plyo Push-ups/Weighted Push-ups/Weighted Moving Plank
30" Transition
2:00 Max Weighted Renegade Rows/Rope Pull-ups/Rope Climb (w/Vest)/
1:00 Minute Transition


Round 2 (Danielle):
2:00 Max Plyo Push-ups/Weighted Push-ups/ Weighted Moving Plank
30" Transition
2:00 Max Weighted Renegade Rows/Rope Pull-ups/Rope Climb (w/Vest)/
30" Transition
2:00 (1:00 KBS 1:00 Slam-Ball)
1:00 Minute Transition


Round 3 (Anthony):
2:00 Max Weighted Renegade Rows/Rope Pull-ups/Rope Climb (w/Vest)/
30" Transition
2:00 (1:00 KBS 1:00 Slam-Ball)
30" Transition
2:00 Max Plyo Push-ups/Weighted Push-ups/ Weighted Moving Plank
1:00 Transition