HAPPY BIRTHDAY SEAN! ENJOY THE DAY!

WARM UP:
400 M. Run or Row
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility
WIN
SKILL:
3 x 1 Min. Front Plank
*Rest 1 Min. 
Then:
Tabata KB Swing
8 Rounds (:20 On / :10 Off)
7-10 Swing Minimum 
*2 Rounds. Rest 1 min. between rounds.
WOD:
“OXIDATIVE 18.9”
AMRAP 20
500 M. Row
40 Sit Ups
30 Burpee 6″‘
FIT
SKILL:
3 x 1 Min. Front Plank
*Rest 1 Min. 
LIFT:
BB Split Squat
2 x 8e
2 x 6e
*Build 
WOD:
“OXIDATIVE 18.9”
AMRAP 20
500 M. Row
40 Sit Ups
30 Burpee 6″
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