Happy Birthday Chris Golden!
Warm Up:
Run 400m
6 Inch Worm with Push Up
10 Jumping Pull Ups
15 Back Ext (on ghd machine)
Mobility:
Back Stretch
Banded Lat Stretch
Full T-Hip Opener
Strength:
Hang Muscle Snatch
3-3-3-3-3 (not heavy... form is very important!)
**Superset with 10 Dumbbell Deadlifts
Optional Workout if there's time:
2 Rounds
50 Double Unders
40 Sit Ups
30 Opp Foot to Hand V-up
20 Cal Cardio