Happy Birthday Elyce!

 Warm-up

Run 200m
10 OH squat w band
10 Hollow rock w band
10 back extensions
Run 200m
10 KB swings
10 goblet squats w stretch
10 press ups

Weightlifting

Overhead Squat (5x4 @ 65%)

Metcon

Metcon (Time)Happy 29th Birthday Elyce!

11-15-16 (11 movements, 15 reps each)
Complete for Time:
29 burpee buy in
OH walking lunge 75/55)
Pull Ups
Ab Mat Sit Ups
Push Press (75/55)
Toes to Bar
Hang Power Snatch (75/55)
Front Squats (75/55)
KB Swings (53/35)
Double Unders
Wall Ball Shots (20/14 to 10/9ft)
HRPU
29 burpee cash out