D.R.O.M.s
Mobility
Hamstrings
Hips
Muscle-ups (Weighted if necessary)
4-4-4
or
Strict Ring Dips (Weighted if necessary)
4-4-4
Metcon:
Birthday Workout for…… Emily (18), Brittany (19), and Kenzie (21) 18+19+21= 58
Complete the following for time:
18 Deadlifts (225/155)
19 Ground to Overhead (155/115)
21 Lunge Explodes each leg
58 Yard Shuttle Run (Touch and Go every 5 Yards)
