Danielle 171212

WARMUP (20):

2 Rounds
10 Cals Assault Bike
10 Lunges
10 Hip Extensions

STRENGTH (15):

2 Rounds
A1.  Double Kettlebell Front Rack Carry
A2.  Kneeling Single-Arm Kettlebell Press

2 Rounds
B1.  Max Banded Pull-ups
Rest 2 Minutes  

CONDITIONING (20)

"Warm-Up"
6 Min AMRAP
150m Row
10 Split Squats
150m Row
10 Split Squats

Rest 6 Minutes

"Brutal"
6 Minute AMRAP
6 Cal Assault Bike
8 Dual KB Front Squats
6 Cal Assault Bike 
8 Dual Russian Swings

Anthony & Danielle 151208

PRE-WORKOUT

Barbell Mobility

WARM-UP I (10)

3 Rounds

100 Single Unders

30" Dead Hollow Hang From Pull-Up Bar

1 Hip to Ring + 1 Pull to Bottom of Dip + 1 MU/10 GHD Sit-Ups

BODYBUILDING/ACCESSORY (15)

3 Giant Supersets

6-8 Pendlay Rows, Starting @ 95/55, Climbing

10 Preacher Curls on GHD, Starting @ 55/25, Climbing

Then,

Bench Press 10, 8, 6, 4, 2 

(160, 165, 170, 175, 180/55, 60, 65, 70, 75)

Minimize Rest

Three Sets
Overhead Dumbbell Tricep Extension

CONDITIONING (5)

Together, For Time:

80 Thrusters 95/65

60 Lateral Burpee Box Jumps

4,000 Meter Row @1:55/2:08 500M

2 Mile Bike @65/55 RPM

STRETCH (10)