Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 3 sets of :
1:30 bike (easy/mod pace)
7+7 single arm db thrusters
7 up downs (burpee without "push up")
4+4 lunge elbow to floor strech
then
wod prep for 1 set
:30 mod air bike or row
7 thrusters @wod weight
4 bar facing burpees