HAPPY BIRTHDAY MEGAN!!! 4/7/20
Ab/Booty mix
3 Rounds of:
1 Min hole Sit
12 poppers (2 mins)
then,
2 Rounds of:
1 min 6” Hold
1 min Flutter kicks
1 Min Dying Bugs
1 Min Plank
HAPPY BIRTHDAY MEGAN 4/7/91 age 29
WOD
2 Rounds of:
29 Deadlifts (135/185)
29 weighted Box Step ups (20”, 2x25/45’s)
29 KB Swings (35/53)
29 Pull ups (DB Rows/Bar Rows/ring Rows)
Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8
Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (
Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups