FATMA’S BIRTHDAY WORKOUT

WU:

- 20 Cal Machine

- 20 Air squat

- 20 Shoulder taps

- 20M Toe touches

- 20M bear crawl

BIRTHDAY WOD 1

0-18 min :

- 1996M Machine

P1:

- Doing the machine

P2:

- 7 Burpee box jumps

- 2 Rounds bear complex

“Bear complex”

- 1 Power clean

- 1 Front squat

- 1 Push press

- 1 back squat

- 1 behind the neck push press

* Then switch until the machine is over

* 2 Min Rest

BIRTHDAY WOD 2

20- 40Min :

For time:

- 96 wall-balls (Split )

- 28 Synchronized knee raises

- 96 hang power clean and press (Split)

- 28 Synchronized push ups

- 96 KB Swing (split)

- 28 Synchronized med-ball squat clean