WARM UP

3 Rounds:

:30 rower/AB
:30 side shuffle
:30 wall sit
:30 plank

MOBILITY

1:00/1:00 PVC front rack stretch
:30 PVC pass throughs
1:00/1:00 pigeon pose

STRENGTH

A. Series – 4 Rounds:

• 2 Bench Press
• 5 plyo pushups
• rest 2:00

B. Series – 4 Rounds:

• 15 ab wheel
• 10 barbell good mornings
• 15 Leg Drops
• 10 db bicep curls

WOD – Ryan Birthday Chipper

Buy In = 21 burpees

• 43 barbell shoulder 2 OH
• 43 air squats
• 43 row/bike cals
• 43 pushups
• 43 total alt. lunges
• 43 med ball slams
• 43 med ball sit-ups
• 43 bench dips
• 43 total mountain climbers

Cash Out = 21 burpees