Warm-up 

Combo activation #4

*Coach's choice cardio movement

1. 5 OHS with a band 5-second pause

2. 10m OH duck walk with the 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

WOD

Complete the following:

5 minutes of cardio movement (run/ row/ jump rope/ bike/ mountain climber/ step ups) 

2 Push up complex

(2x Push up + hip tap R + rotation R)

(2x Push up + hip tap L + rotation L)

2 TGU L/R

4 minutes of cardio movement (run/ row/ jump rope/ bike/ mountain climber/ step ups) 

4 Push up complex

(2x Push up + hip tap R + rotation R)

(2x Push up + hip tap L + rotation L)

2 TGU L/R

3 minutes of cardio movement (run/ row/ jump rope/ bike/ mountain climber/ step ups) 

6 Push up complex

(2x Push up + hip tap R + rotation R)

(2x Push up + hip tap L + rotation L)

2 TGU L/R

2 minutes of cardio movement (run/ row/ jump rope/ bike/ mountain climber/ step ups) 

8 Push up complex

(2x Push up + hip tap R + rotation R)

(2x Push up + hip tap L + rotation L)

2 TGU L/R