Happy Birthday Colt!

Happy Birthday Colton!

 

 

 

 

 

 

 

 

 

 

 

 

 

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

 

Test
2  attempts
Max L-sit holds.

Bulgarian split squats
9-9-9 Each leg.

Wod

9 squat  snatch  (115,  80)
9 HSPU
9 kb snatch  (1.5, 1)  each arm

4 rounds for time

MaD  mobi

Keg stretch
Should bully
Lat stretch
Press ups

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