Warm- up-

5 way shoulder with band (spend 20-30 sec each position- then take band off of bar)

Wrap band around foot- lay back-

20 pulls leg straight up

20 pulls leg across body

20 pulls leg out

Switch feet and Repeat-

then-

10 foam rolls on ITBands (each leg)

10 foam rolls on quads

10 foam rolls on hamstrings

WOD-

Grab a partner..  Complete each of the following by timing your partners hold for 40 full sec (a break = time stopped) switch and time your partner..

-Hanging L-Sit

-Hold chin above bar

- Wall sit

- Plank (1min)

then:

With your partner complete the following exercises- (number of reps is total between you and your partner- not each person) (odd number in class? one person cut reps in half and go)

12 dead hang l-sit pullups (scale for this would be dead hang knees above hips, dead hang pullup, or dead hang pullup w/ band)

12 double wall-balls (two squats per throw)

2 rope climbs

Amrap- 10 min

Cool down-

Partner Stretching- Use ALL of the time remaining in class