1/24 Tuesday

Warm up 

The Complex warm up

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

3x

  1. Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

  2. Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

  3. Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)

  4. Posterior complex (5 superman/ 5 super rock/ 5 good morning)

  5. Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Partner WOD

Ping pong 5 rounds of the following:

3x- 7 mountain climbers

3x- 7 pull ups

3x- 7 sit ups

3x- 7 super rocks

Ray Traitz