Warm-up 

Aerobic Warm-up #2

3 consecutive rounds

30 seconds no break

1. Prisoner step-ups

2. Mountain climbers or sliders

3. Flutter kicks

4. Pop squats

5. Butt kicks

6. Skater jumps

Then...

3 rounds of:

(5 steps forward and back)

1. Sampson

2. Knee hugs

3. Dynamic walk

4. Walking pigeon

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

DB/KB complex

3 windmill + 3 TGU + 6 strict presses

*2-minute rest period

Game:

6 minutes of:

50m shuttle

5 burpees

50m shuttle

10 mountain climbers

*2-minute rest period

Cash-out:

6 minutes of:

5 pull-ups

10 jump lunges

*2-minute rest period

Bonus

6 minutes of:

50m shuttle

5 burpees

50m shuttle

10 mountain climbers