Warm Up
2 rounds
banded lateral walk right x 10 steps + 3 sets of cha-cha
banded lateral walk left x 10 steps + 3 sets of cha-cha
Kang squats x 5 reps
Yoga push ups x 5 reps



Strength
deadlift 5 sets of 3 @ 85%
goblet 1.5 squats 3 x 10 reps
Turkish sit ups 4 x 8 reps
*we did this same strength set on 9/13




WOD
"Layers"
16:00 AMRAP
15/12 cal bike
12 TTB or hanging knee raises
9 SDLHP 115/75 95/65
6 bar facing burpees