HAPPY BIRTHDAY BIG D!! Enjoy your day :)

Individual warm-up
200m run/row
10 lunges with rotation
10 leg swings
10 groiners
:30 couch stretch 

Group warm-up
5 lunge to hamstring stretch
5 downward dog to cobra transitions
10 PVC good mornings
:30 couch stretch
10 hip bridges (10 both legs/10 one legged)

Deadlift 1RM
20 minutes to establish 1RM deadlift
*Please be safe! Wear a belt if you need it

3 rounds for time
300m row
15 burpees
15 air squats