“Happy birthday Heather!!!”

 In WODs

Lift: Hs back squat
Drop set 3r@90%, MEr@90%

Wod: 4rft
400 m run
25 pushups
25 Kettle bell swing

Conjugate:
6rm Bench press
Drop 10-15% 3sx6r
Dumbell rows 5sx10-12r
Dumbell incline press 5sx10-12r
100 bent over banded rows

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