Happy Birthday
John T!

WOD

Coaching Video: https://youtu.be/7eSLiW8xWNI

Primer
30sec e/side Armbar Stretch
60sec Squat Hold

Then 2 Rounds:
10ea I-Y-T
10 Light Arnold Presses
10 e/leg Stepup Pumps

Strength
4 sets:
6 e/arm Renegade Reverse Fly
8 DB Bench Press 30X1
5-10 Chinups or Bent Over DB Curls

Conditioning
For Time:
800M Run
then… 7 Rounds of:
5 Strict Pullups
10 Pushups
15 Air Squats
then…
800M Run
*Sub Bent Over Rows, Door Towel Rows, etc in place of Pullups