Happy Birthday
JVR!

WOD

Mobility
60sec Kneeling Stretch
30sec ea Armbar Stretch
30sec ea Samson Stretch

Primer
60 sec Active Movement by Coach
then 2 Rounds of:
10 Bent Over Rows
10 Squat Jumps
10s I-Y-Ts

Strength
5-6 Sets, building:
6 Strict DB Press
4-6 Strict Wide Grip Pullups

*sub low bar pullups or ring

Conditioning
4 Rounds for Time (20 min cap):
20 Kettlebell Swings (53/35)
20 Abmat Situps
20/16 Cal Row or Bike
20 Abmat Situps