10/28 Monday

Warm Up 

Body weight warm-up #4

3x 10 reps

  1. Explosive split squats (stay in split)

  2. Thigh tap push-ups 

  3. 3 hollow rocks + 1 v-up

  4. 3 straddle reach throughs + 2 lateral lunges

  5. Ring/TRX/ sheet /doorway/ band rows

  6. Single leg DL (5R/5L)

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