10/18 Friday

Warm Up 

Combo activation #3

  1. Overhead banded pull aparts 20 reps

  2. 10m OH duck walk

  3. Toy soldiers 10m

  4. Band pull aparts 20 reps

  5. Walking lunge with Sampson followed by a broad jump 15m

  6. Inchworm with push-up 10m 

  7. Band walks (Lateral)

  8. Shuttle runs 50m x2

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

5 burpees

6 prisoner step ups

*2-minute rest period

Game:

6 minutes of:

5 reps, 5 mountain climber stand up

20 DU or 20 single unders (jump rope)

*2-minute rest period

Cash-out:

6 minutes of:

3 burpee box jump or step up

15 banded SDHP

*2-minute rest period

Bonus

6 minutes of:

5 burpees

6 prisoner step ups

Ray Traitz