WARMUP
3 rds
5 cal bike
5 air squats (slow up - drive though heels and keep chest up)
5 air squat JUMPS
5 KB swings 35/26, 26/18
5 Wall Balls 10/8
5 cal bike
5 air squats (slow up - drive though heels and keep chest up)
5 air squat JUMPS
5 KB swings 35/26, 26/18
5 Wall Balls 10/8
Mobility work
HAPPY BIRTHDAY DARA
2 person partners
2 person partners
40 [split] American KB Swing 44/35, 35/26, 26/18
7 [each] KB Goblet Squats same weight
40 [split] BOX JUMP - 24/20 (must jump), 24/20 (jump or step up)
7 [each] weighted lunges (L+R=1) 45/25, 25/15, 15/10
40 [split] Thrusters 65/45, 45/35
7 [each] burpee bar jump overs
40 [split] HSPU/HRPU
7 [each] WEIGHTED sit ups 45/25, 25/15
100 ABS per day Challenge - day 20 of 20
100 any style
47 extra for Daras birthday
100 any style
47 extra for Daras birthday
