birthday cake for becky

dynamic warm up

1st tier of cake:

4 rounds

20 kb swings
20 mt climbers
20 single leg bridges

finishers run outside until everyone finishes (icing)

2nd tier of cake: (most moist/most sweat :))

4 rounds

10 dbl kb cleans
10 dbl kb squats
10 push-ups

finishers lunge around the hall until everyone finishes (icing).

3rd tier of cake:

4 rounds

10 upright rows (or snatches)
5 burpees
5 jackknives or other core exercise