Monday 10/6

Buy-in 100 Double Unders
20-16-12-8-4
Front Rack Lunges (95/65)
4-8-12-16-20
Pull-ups
Cashout 15 HSPU

Then:

Good Mornings
7 sets x 3 reps - start light, keep it light. This is a good stretch for your hamstrings. Do not overload yourself.

Happy birthday Nikki!