Warm Up 

Midsection warm-up #2

3x

✅ Hold the position for 30 seconds followed by 10 reps of the movement ✅

1. Tuck + 10 tucks

2. Pike + 10 v ups

3. Hollow + 10 hollow rocks

4. Straddle + 10 sit ups

WOD

20-minute AMRAP

5 pull-ups 

7 dips

9 sit ups

12 box jumps

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

Partner WOD

Complete the following in a ping pong fashion:

7x 7 SB shoulder to overhead 

7x 20-second sprint

7x 5 SB cleans

7x 20-second sprint

Warm-up 

Lumbar activation warm-up

3x 10

1. Banded lateral walk

2. RDL 

3. Good mornings

4. Single leg bridges

5. Super rocks

6. Single let deadlift L/R

WOD

5 rounds of:

25 SB deadlifts

2-minute run

25 anchored sit ups 

Warm-up 

Combo Activation #14

3x

10 Sampson stretch + rotation

7 Lateral lunges

10 walking knee tucks

5 Boot strap squats + inch worm 

10 overhead band pull aparts

The lateral band walks 10 ft in each direction

WOD

15-minute AMRAP

30 single unders (jump rope)

6 SB prisoner step up

4 push-up SB drag

Warm Up 

Dumbbell complex warm-up #3

3x 

1. Single leg deadlifts

2. Alt press 

3. Alt bent over row

4. Reverse lunge + rotation

5. Windmill (3 on each side)

6. TGU (3 on each side)

Partner WOD

25-minute partner ping pong

5 devils press

6 DB snatches L

5 DB thrusters

6 DB snatches R