Thank you for another amazing DNR Holliday Party!

Warm Up 10 Mins
3 Rounds
100 m Row
3 Burpees
5 Deadlifts
7 Anchor Point T-2-B

Strength: 10 mins
4 Rounds
20 Sec Reverse Crunch https://www.youtube.com/watch?v=jZCTieiicJY
20 Sec Mountain Climbers
20 Sec Leg Lift Hip Extensions https://www.youtube.com/watch?v=cp0ngLt8maw
20 Sec Rest

Metcon: 20 min Cap
21-15-9 Dead Lifts 155/115
15 Burbees After Each Set
Then
3 Rounds
30 Calorie Row or Bike
10 Strict Knee-2-Elbow

Functional Bodybuilding Class

Back & Triceps 

5×5
Pull Ups w/3-5 sec negative

3 Giant Set
8-12 Lat Pull Downs (heavy)
20 Tricep Extension
8-12 Lat Press Down (heavy)

3 Super Set
8-12 V-Bar Cable Low Row (heavy)
20 Tricep Straight Bar Over Hand
20 Tricep Straight Bar Under Hand

3 Super Sets
8-12 Cable Rope Pull Overs (heavy)
20 Cable Rope Laying French Press

3×8-12
Single Arm Seated Cable Row w/ Rotations