12/27 Friday

Warm Up 

Bodyweight warm-up #1

3x 10 reps

  1. Explosive reverse lunges (bring knee to chest)

  2. Shoulder tap push-ups (cross-body)

  3. 3 tucks + 1 v-up

  4. 3 straddle reach throughs + inchworm

  5. Ring/TRX/ sheet rows

  6. Pop squats

WOD

20 minute run/row/cycle/step up/prisoner step up

*Every 2 minutes complete 3 complex (5 mountain climbers + 1 stand up)

Ray Traitz