3/9 Tuesday
Warm-up
Combo activation #4
*Coach's choice cardio movement
5 OHS with a band 5-second pause
10m OH duck walk with the band
5 straddle lateral lunges + walkout + push up
10m walking pigeon
Single leg deadlift 5R/5L
15 hitchhikers
10m Sampson stretch + lizard + rotation
Partner WOD
30-minute ping pong
3x 3 reps DB Hang power clean
3x 3 reps shuttle run (30 seconds)
3x 3 DB shoulder to overhead
3x complex
(Burpee + 2 squat jumps)