WARM UP

(8 min)

3 Rounds:
:30 rower
:30 side shuffle
:30 wall sit
:30 planks

MOBILITY

:60/60 couch stretch
:60/60 pigeon pose
:60 Childs pose

STRENGTH

(26 min)

A1. 4×8 Barbell Thrusters (55/75)
A2. 4×25 Underhand Banded Speed Rows
*Rest :90

B1. 3×20 Deadlifts (85/115)
B2. 10/10 DB Bench Rows
*Rest :60

WOD – Ryan Birthday Chipper

(16-20 min)

38 cal rows
38 air squats
38 push ups
38 lunges (19 per leg)
38 med ball sit-ups
38 bench dips
38 tuck jumps
38 med ball slams
38 burpees