10/15 Monday

Warm up 

Hip and flute activation 

Lateral band walks (band above knees)

Forward & reverse band walks (band above knees)

Reverse hip extension (band around ankles)

Shoulder activation #1

Band pull apart

Shoulder external rotation

Ring shoulder shrugs

Ring rows

Skill 

Movement standards

WOD

Chelsea

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups
15 Squats