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

WOD

Complete the following:

5 minute run

50 pull ups/ 75 band rows

4 minute run

40 pull ups/ 65 band rows

3 minute run 

30 pull ups/ 55 band rows

2 minute run

20 pull ups/ 45 band rows

Warm up 

Plank warm up #1

30-second plank on forearms

1. -7 push-ups

2. 30-second plank on hands

3. -7 mountain climbers

4. 30-second plank on the right hand

5. -7 toe touches from the position above

6. 30-second plank on the left hand

7. -7 toe touches from the position above

8. 30 seconds plank on hands

9. -7 knee tucks

WOD

3 rounds of:

200m (1:30 minute) OH SB carry

20 sit ups (feet anchored with SB)

10 SB G2OH

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

20 minutes AMRAP:

3 reps double KB/DB lunge complex 

(Later lunge L/R + left arm OH lunge both sides + right arm OH lunge both sides)

Double DB/KB complex

(5 windmills L/R)

Combo activation #3

1. Overhead banded pull aparts 20 reps

2. 10m OH duck walk

3. Toy soldiers 10m

4. Band pull aparts 20 reps

5. Walking lunge with Sampson followed by a broad jump 15m

6. Inch worm with push up 10m 

7. Band walks (Lateral)

8. Shuttle run 50m x2

WOD

Tabata the following:

Burpees

2 minutes rest

Jump rope (DU or singles)

2 minutes rest

Mountain climbers

2 minutes rest 

Burpees

Bonus

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