Body weight warm-up #4

3x 10 reps

Explosive split squats (stay in split)

Thigh tap push-ups 

3 hollow rocks + 1 v-up

3 straddle reach throughs + 2 lateral lunges

Ring/TRX/ sheet /doorway/ band rows

Single leg DL (5R/5L)

Partner WOD

(One work one rest)

5x 

30:30

Pull-ups

Push up and over (use MB/DB/KB)

V-up/ tuck combo 

Squat + reverse lunge combo