MONDAY

Scorpions & bird dogs

Air squats with twists & rocks

Shoulder activations (band)

Scap pull ups & lat pull backs

Into pull ups – C2B

Box step-ups

Mobility Development

Movement Warm-up

Movements:

· Pullups, C2B, Bar MU

· Devil’s Press

· DB Box Step-overs

· Box Jumps

· Burpees (if you must?)

WOD

Rhyce’s Birthday Burpee Bonanza

6 Rounds For Time:

30 Minute CAP

·   1 Burpee Bar MU OR Chest-2-Bar

·   2 Burpee C2B OR Pullups

·   3 Devil’s Press (2X Heavy DB’s)

·   4 Burpee DB Box Step-overs (RX 24”/20”)

·   5 Burpee Box Jumps

·   6 Burpee Bar Touches

Aim for:

·   Remembering Rhyce is a great coach.

·   Embrace the challenge