WARM UP
5′ Jog
Then, 2 rounds of
5x/leg Box step-ups 50/40
10 Over Head Walking Lunges
10 Hand-release Push-Ups
10 Ring Row
10 Sit-ups
MOBILITY & SKILLS
Dynamic Stretch
CONDITIONING
HAPPY BIRTHDAY WOD
” TE CORGA ‘N FURMINE”
For Time
Buy in 42 Burpees
then 23 Rounds of:
12 Pull Ups
17 Push Ups
28 Squats
Cash Out 42 Box Jump
ACCESSORY WORK
Superset 1:
Dumbbell Bench Press 4×6-8
Bent Barbell Row 4-8
Superset 2:
Chin-ups 3×6-8
Incline Dumbell Press 3×12-15
Superset 3:
Cal Row Only Arms 4×15 Dumper 8/10
Incline Bumbbell Flyes 4×10-12
Superset 4:
One arm dumbbell row 3×10-12/arm
Dumbbell pullovers 3×8-10
