HAPPY BIRTHDAY FABIO
Warm-up
Metcon (Time)
46 PUSH JERKS 65/95 ( 5 PUSH UPS EVERY TIME YOU PUT THE BAR DOWN)
400 MT RUN WITH MEDICINE BALL
46 PULL UPS ( 5 AIR SQUATS EVERY TIME YOU DROP OFF THE BAR)
200 MT RUN WITH BALL
46 HANG POWER CLEANS 85/115 (5 BURPEES EVERY TIME YOU DROP THE BAR )
400 MT RUN WITH BALL
46 D/L 95/135 (15 SIT UPS EVERY TIME YOU LET GO OF THE BAR OR PAUSE )
NO RACKING OR HANG ALLOWED AT ANY TIME
HAVE FUN FA!