Warm Up 

Band warm up #2

Seated band rows

Banded lunge with rotation (R/L)

Banded thrusters

Dynamic walk

Bicycles

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

Walking lunge with Sampson

WOD

5 rounds of:

800m run/ run 3:30 minutes

100 DU or 250 single unders

15 burpees