Warm Up (6 Mins)
3 Rounds:
3 Spealer Rolls
3 Scap Pulls
20 Double Unders
20 Banded Pull Aparts

Shoulders (4 Mins)
2 Rounds
:30 Mini Band Wall Hand Steps
:30 Banded External Rotation
:30 DB Bent Arm Lateral Raise

Metcon: 16 Min Cap
“Happy Golden Birthday, Martha!”
01 Round For Time:
91 Double Unders (2:1 singles)
28 Jumping Pull Ups
28 Air Squats
28 Nee raises
28 Upright KB Row
28 Ab Mat Sit-Ups
28 Ring Dips
28 Y not burpees?
91 Double Unders