5/4 Tuesday

Warm-up 

Combo activation #2

  1. Overhead banded circles 20 both directions

  2. 10m OH duck walk

  3. External rotations 20 reps

  4. 10m crab walks

  5. Band walks (Lateral & FWD/REV)

  6. Lunge complex 5 reps each direction


WOD

20 minutes of:

3 reps (push up + toe tap + rotation L/ push up + toe tap + rotation R)

4 reps (lateral lunge L + knee tuck + later al lunge R)

10 single leg DL + bicep curl + OH press L/R

Ray Traitz