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

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)