10/2 Wednesday

Warm up 

KB warm up #5

3x 

1. Russian swings 10 reps

2. Walking Sampson

3. Single leg deadlift

4. Windmill L/R 3 reps

5. Toy soldiers 

6. Lateral lunge + OH press

7. H2H swings 10 reps

8. Walking knee hugs

WOD

5 rounds of:

3 minutes of work: 1 minute rest

4 push ups

8 KBS

4 burpees