Happy Birthday to Helder G!!!

Warm Up and Mobility

Limited Equipment

400m Run or 500m Row

into

Dumbbell “DT”
5 Rounds
7 DB Deadlift – per arm
5 DB Hang Cleans – per arm
3 DB Push Jerks – per arm

into

400m Run or 500m Row

*Complete DT as so, 7 Deadlift R arm, 7 Deadlift L arm,
5 Hang Clean R, 5 Hang Clean L, etc….*

No Equipment

400m Run

into

5 Rounds
15 Air Squats
10 Chair Dips
5 Odd Object Rows

into

400m Run