7/1 Monday

Warm Up 

Combo activation #3

  1. Overhead banded pull aparts 20 reps

  2. 10m OH duck walk

  3. Toy soldiers 10m

  4. Band pull aparts 20 reps

  5. Walking lunge with Sampson followed by a broad jump 15m

  6. Inch worm with push up 10m 

  7. Band walks (Lateral)

  8. Shuttle run 50m x2

WOD

3 rounds of:

20 SB bent over rows

10 SB push up drag

10 SB dips (SB on lap)

20 anchored SB sit ups

Ray Traitz