Happy Birthday Bliss! We hope you enjoyed your day!
WARM UP:
400 M. Run or Row
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL:
3 Rounds
3 T2B + 2 Bar MU (Unbroken)
10 Supine Grip BB Bent Row
8e Bulgarian Split Squat
LIFT:
Deadlift
3 x 3
2 x 2
3 x 1
*Build to a heavy single.
WOD:
“ATROCITUS”
AMRAP 18
25 T2B
25 Deadlift (225/155) (185/135)
25 Bar Facing Burpees
25 Bar Muscle Ups
*Sub. T2B for Knee to above Hips and Bar MU for Banded or Jumping Bar MU.
FIT
SKILL:
3 Rounds
8e Backward Lunges
8e DB Box Step Ups
8e Weighted Side Lunges
LIFT:
Hex Bar Deadlift
5 x 5
*Build.
WOD:
AMRAP 18
2 DB S2O (50/35) (45/30)
20 Mountain Climbers
4 DB S2O
20 Mountain Climbers
6 DB S2O
20 Mountain Climbers
8 DB S2O
20 Mountain Climbers
*Continue in this order until time is up.
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