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

3 rounds of:

3 of complex

(All LEFT- Push up + toe tap + push up + rotation)

(All RIGHT- Push up + toe tap + push up + rotation)

7 single leg deadlift L/R

Run 1 minute 30 seconds