I swear I wasn’t going to do this, but NCFIT programmed a 10k row. Anyways, happy birthday to me…
Warmup
2min Bike / Row
Then 3x
10 Banded Pull Aparts
3 Inchworm Pushups
Then 3x
5 Burpee Broad Jumps
5 Strict Pullups
Jillian’s Birthday Workout
370m Row
30 Burpee Pullups
7 Ball Slams (20/15)
x 4 RFT
Burpee Pullups & Mods
RX: Burpee Pullups
Scale 1: Burpee + Jumping Pullups (normal or kids bar)
Scale 2: 10 Rds of 3 Burpees + 3 Ring Rows (= 30 Burpee Pullups)
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