12/19 Thursday

Warm Up 

Odd object shake up warm up

👉🏽With SB, DBs, KBs, Barbell, or Stone👈🏽

3x 7 - 10 reps

  1. Lateral jumps over the object

  2. Squats

  3. *4 stationary Sampson stretch + rotation

  4. Lateral jumps over the object

  5. Deadlifts

  6. *4 stationary dynamic stretches

  7. Lateral jumps over the object

  8. Ground to shoulder

  9. *4 stationary inch worm + cobra stretch

WOD

5 rounds of:

3 minutes of cardio (run/ row/ski/bike/battle rope/jump rope/ burpees/ mountain climber/ prisoner step ups/ step ups)

*7 reps of the complex on each side (L/R)

(With a single light weight)

Forward lunge + rotation + single leg deadlift

Ray Traitz