Warm-up 

Band warm-up #2

3 x 10 reps

1. Seated band rows

2. Banded lunge with rotation (R/L)

3. Banded thrusters

4. Dynamic walk

5. Bicycles

6. Banded diagonal wood chops (anchor to one foot and rotate up and away)

7. Walking lunge with Sampson

WOD

Run 4 minutes

50 squats

Run 3 minutes

40 push-ups

Run 2 minutes

30 sit-ups