Warm-Up 

Combo activation #9

*With a strap/belt/band/PVC pipe/ broomstick

1. *10 OHS with a 5-second pause

2. *10 paces (steps) OH duck walk

3. 5 downward dogs with 5-second pause (stretch shoulders and calves)

4. *10 OH lateral lunges

5. 5 inchworm + cobra with a 5-second pause

WOD

Pull-ups 30

KB squats 20

Dips 20

KBS 30

Sit ups 30

KB thruster 20

Walking lunges 30

KB SDPH 60