A) NOTES
- Strength: Our supreset today is a banded push/pull combo that is going to knock your socks off, with some core work thrown in to round it off.
- Metcon: 2 rounds of this couplet of Burpees and Band Pull-aparts, similar to yesterday's WOD the Pull-aparts will be a chance to lower your heart rate in between the sets of Burpees.
- Equipment: Medium band, bench/chair, medium band.

B) WARMUP
AMRAP 4:
2 Upward to Downward Facing Dog w. Toe Touch
6 Arms Overhead Goodmornings
8 Scap Push-ups

C1) BAND ISO GLUTE BRIDGE BENCH PRESS
4 x 6-10 each 3s down. Rest 60s.
C2) BANDED BENT ISO ROW
4 x 12 each. Rest 60s.
C3) WEIGHTED STRAIGHT LEG SIT-UPS
4 x 10. Rest 60s.

D) 2 ROUNDS FOR TIME
30 Burpees
60 Band Pull-aparts
- Goal: Challenging pace on the Burpees, catch your breath on the Pull-aparts.

E) SCORPION STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) DECLINE PUSH-UP
4 x 6-10 each 3s down. Rest 60s.
C2) TABLE ROW
4 x 12 each. Rest 60s.
C3) STRAIGHT LEG SIT-UPS
4 x 10; slow lowering each rep; Rest 60s.

D) 2 ROUNDS FOR TIME
30 Burpees
15 Wall Slides
- Goal: Challenging pace on the Burpees, catch your breath on the slides.

E) SCORPION STRETCH
As above