Oh yeah! Another Birthday to celebrate. Happy Birthday Gary P. This workout needs to be similar to a hero wod for all the good things you do for the community as a firefighter. Keep up the strong work old man!
3 Rounds of 1 min max effort, 1 min rest b/t rounds of:
Knees to Elbow
KB Swings- 53/35
Russian Lunges- 20′
*Rest 5 min, the same format at 95#men/65# women.