WARM UP
bike 10 cal then, 10 air squats, front lunge twist down, alt side lunges back, 5 squat jumps, burpee broad jump down, , 10sec hanging scap, PVC mobility
10min EMOM - deadlift / bbjo ladder 10-1 / 1-10 225/153, 185/133, 155/103, 135/83
partner run sprints - 4 rds of 200m each (rain back-up row 250/200m each)
Happy Birthday Holly Ho! 39 + a few.. 😉
coaches surprise....
coaches surprise....
