9/25 Monday

Warm Up 

Combo activation #4

*Coach's choice cardio movement

  1. 5 OHS with band 5 second pause

  2. 10m OH duck walk with 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

4 rounds of TAG for time:

Jump rope 25 singles or 15 DU

Mountain climber 10

Burpees 7

Ray Traitz