Our Birthday boy doing his bumps, wearing a

too too

and tiara doing a

legless rope climb…… Ralph you could have done a sled

pull and none of this would have happened … HA!


 High Knees – Butt Kickers – Walking Lunges w. a twist – Carioca – Jumping Jack Shuffle – Broad Jumps – Back peddle


Deadlift warm-up + Glute Activation


Sumo Deadlift (5 x 8reps )

60% 70% of 1 rm alternate with SL SA Banded pull backs  8 ps

1. Metcon (Time)   Pick one

2. Metcon (Time)