HAPPY BIRTHDAY BEAUTIFUL LADY INSIDE AND OUT!  CFSS WOULD NOT BE THE SAME WITHOUT YOU AND YOUR DRIVING FORCE, SMILING FACE, ALL WHILE  ENCOURAGING EVERYONE TO FINISH THAT LAST REP! 

BIRTHDAY BUMPS ARE ?????

• WARM UP 

• 10 Banded pull backs
• chest openers
• 10 seated
• 10 lifting your butt
• 20 sec hold in reverse plank
• 10ps  S L deadlift 
• 10 walking lunges with small MB extension with arm

STRENGTH Bench Press  5 – 5 – 5 – 5 – 5 *In between sets perform 3-5 Ring Dips and 10ps single leg deadlift with KB  Perform as many warm-up sets as needed… Record heaviest 5 sets WOD 5 Rounds for time: 10 sideway toss Med Balls alternate between right and left  (20/14) Find a wall outside if raining  4 negative Pull Ups/try parallel grip / jump up slowly down  3-8 sec 25 feet ps. 1 A O/H walking lunge   4 DB Push Press