Happy birthday to your favorite motivator.
Thank you for being the awesome friend and athlete that you are.
Warm up
Line drills
Strength
Bench press
4-3-2-1-1-1
Start around 65% of your max
Metcon "Big D"
Buy in 74 double unders
11 power snatch 135/95
44 wall balls 20/14
11 squat cleans 135/95
44 situps
11 push press
44 knees to elbows
11 front squats
44 kb swings 70/52
Cash out
74 double unders
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