Warm Up 

Combo Activation #10

7x

Inchworm walkout + scorpion stretch + spider lunge T frame (rotation away from body and reach for sky) + pike fold (return to neutral inchworm) + squat hold

Partner WOD

5x ping pong

7 box jumps/ 10 squat jumps 

7 HSPU/ 12 push ups

4 burpees

7 TTB/ or v ups

Warm up 

KB warm up #3

3x 10

1. Around the world (both directions)

2. Russian swings

3. Figure 8 (both directions)

4. H2H swings

5. Wallball sub

WOD

5x

3 minute run

20 pull ups

20 KBS 

Warm up 

DB squat thrust warm up

3x

1. 3 squat thrust

2. 10 squats

3. 3 squat thrust

4. 10 DB presses

5. 3 squat thrusts

6. 10 alternating DB rows

7. 3 squat thrusts

8. 10 DB swings

9. 3 squat thrusts

10. 10 Russian twists

WOD

4x

(Member’s choice)

2 minute SB carry

5 deadlifts + 5 G2S + 5 front squats 

Warm Up 

Combo activation #1

20 (FWD/REV) Overhead banded circles

5 OHS with 5 second pause

20 Hitchhikers

5m Band walks (Lateral & FWD/REV)

10m Dynamic walk

10m walking knee hugs

Partner WOD

Complete the following in a ping pong fashion:

5x

DU 20/ Single unders 40

3 burpees

4x

6 mountain climbers

20 second sprint x3

3x

DU 20/ Single unders 40

3 burpees

2x

6 mountain climbers

20 second sprint x3