Warm-up 

Combo activation #2

1. Overhead banded circles 20 both directions

2. 10m OH duck walk

3. External rotations 20 reps

4. 10m crab walks

5. Band walks (Lateral & FWD/REV)

6. Lunge complex 5 reps each direction

WOD

20 minutes of:

3 reps (push up + toe tap + rotation L/ push up + toe tap + rotation R)

4 reps (lateral lunge L + knee tuck + later al lunge R)

10 single leg DL + bicep curl + OH press L/R

Warm-Up 

Aerobic warm-up #3

3-minute run/ or movement

4x holding for a 3 count

Walking Sampson

Dynamic Walk

Inchworm 

In place on Coach

Toy Soldiers

High knees

Butt Kicks

Mountain Climbers

Knee tucks

WOD

5 rounds of:

3-minute run

20 burpees

TK

Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Warm-Up 

Dynamic DB warm-up

3 x10 reps

1. OH carry

2. Deadlifts

3. Walking pigeon

4. Rack carry

5. Front squats

6. Dynamic walk

7. OH carry

8. Presses

9. Farmers carry

WOD

3 rounds of:

12 man makers

6 diagonal wood chops low left to high right

6 diagonal wood chops low right to high left

24 flutter kicks