Warm-Up 

Combo activation #4

*Coach's choice cardio movement

1. 5 OHS with a band 5-second pause

2. 10m OH duck walk with the band

3. 5 straddle lateral lunges + walkout + push up

4. 10m walking pigeon

5. Single leg deadlift 5R/5L

6. 15 hitchhikers

7. 10m Sampson stretch + lizard + rotation

WOD

3 rounds of:

2-minute run

30 dips

30 jump lunges