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

Partner WOD

25 minute Ping pong

5 pull ups/ 15 face pulls

7 push up with hip taps

5 ALT opposite side v ups (R/L =’s 1 rep)

7 jump lunges

Warm Up 

Gymnastic warm up #9

1. 10 ring rows

2. Walking lunge complex 10m

3. 10 planche push-ups

4. Inchworm 10m

5. 10 Hollow rocks

6. Toy soldiers 10m

7. 10 Super rocks

8. Walking pigeon 10m

9. 10 single leg bridges R/L

WOD

5 rounds of:

20 OHS (Barbell/ bands/ bands + PVC)

2 minutes of cardio movement (run/ row/ run in place/ bike/ mountain climbing/ prisoner step ups)

Warm up 

Single Arm DB warm ups #1

1. 10 DB deadlifts (5 right/ 5 left)

2. Walking lunge complex 10m

3. 10 DB row (5 right/ 5 left)

4. Inchworm 10m

5. 10 DB cleans (5 right/ 5 left)

6. Toy soldiers 10m

7. 10 DB snatches (5 right/ 5 left)

8. Walking pigeon 10m

9. 10 DB OHS (5 right/ 5 left)

WOD

3 rounds for time:

10 DB snatch AHAP

1 minute OH carry L

1 minute OH carry R

10 single arm DB row AHAP

Warm up 

Dynamic warm up #2

Coach’s choice

3x

1. Walking lunge Sampson stretch

2. Dynamic walk

3. Inchworm

4. Toy soldiers

5. High knees

6. Butt kicks

7. Toe walks

8. Heel walks

9. Power skip

10. Broad jumps

11. TTR or v ups x 15

WOD

Run/ row/ bike 4 minutes

50 walking lunges with rotation

DU/ taps 3 minutes

60 push ups with rotation

Mountain climbers 3 minutes

70 bicycles

Burpees 4 minutes

40 explosive lateral lunges L/R