9/4 Thursday

Warm Up 

Band warm up #2

3 x 10 reps

  1. Seated band rows

  2. Banded lunge with rotation (R/L)

  3. Banded standing press

  4. Dynamic walk

  5. Bicycles

  6. Banded diagonal wood chops

  7. Walking lunge with Sampson

WOD

5 rounds of:

10 push up and over SB

10 SB ground to shoulder

10 SB bent over row

10 SB SDHP

5 SB shoulder to OH

Ray Traitz