12/23 Thursday

Warm Up 

Mid section warm up #1

2 minutes of the coach's choice cardio movement 

3x 15 of:

1. Hollow rocks

2. Tucks

3. V-ups

4. Sit ups

Partner WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

7 minute ping pong

2x (20 second sprint)

3 - burpee + 2 push up complex

*3 minute rest period

Game:

7 minute ping pong

2x (20 second sprint)

3 - burpee + 2 squat jump complex

*3 minute rest period

Cash out:

7 minute ping pong

2x (20 second sprint)

3 - 6 mountain climber + stand up +burpee

Bonus

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