WARM UP
- 10 Shuttle run
- 10 Air Squat
- 20m Walking Lunges
- 20m Toe touches
- 5 Empty bar back Squat
STRENGTH
A.
EMOM / 9 Min :
- 3 Back Squat
B
ACCESSORIES
28''/30''x9
Max Reps :
- Station 1 :
* KB Sumo-Deadlift
- Station 2 :
* KB Front Lunges
- Station 3:
* wall-Sit Hold
BIRTHDAY WOD :
For time :
- 1995m Machine
* Every 250m Machine you will preform:
- 9 Power Clean
- 9 Front Squat
- 9 Box jump
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