Happy 30th birthday to Grant “Muffin Man” Wilkins!

Even at an early age, Grant was chasing the Ape. 🙂

 

Conditioning:

“Dirty Thirty”

300m Run

10 Strict Pull-ups

10 Overhead Squats (115/75)

10 Knees-2-Elbows

200m Run

10 Strict Ring Dips

10 Double Kettlebell Thrusters (53/35)

10 GHD Sit-ups

100m Run

10 Handstand Push-ups

10 Hang Squat Cleans (115/75)

10 Bar-Over-Burpees

 

3 rounds for time

 

Mobility:

Quad Smash – 1:30/leg

Banded Bully – 1:30/arm

Spine Smash – 2:00

Banded Olympic Wall Squat – 2:00

 

 

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