Sunday, Sept 28, 2025

Happy Bday L age 30 something ! Uyou know who you are!

Warm up

3 mins cardio

3 mins Bands/cross sym

1 min hang

1 min KB Overhead carry

1 min hole sit

Runners warm up (jjs, T’s etc)

Back Squat n Dead pro

WOD

5 Rounds of:

7’s or 8’s

Must pick 2 35’s, 2 40’d

Dead Lifts (155/225)

Ring Dips

Back Squats (95/135)

Ring Rows

Pull ups

Hand Stand Push ups

• 2 movements do 5 rounds of 7’s - 35’s

• 2 movements do 5 rounds of 8’s - 40’s