3/16 Tuesday

Warm-up 

Bodyweight warm-up #3

3x 10 reps

  1. Jump lunges

  2. Push-ups + toe taps

  3. Single leg bridge

  4. Multi-direction leg swings

  5. Pull-ups/ Ring/TRX/ sheet rows

  6. Dips (rings/ box/bench/chair)


Partner WOD

23-minute ping pong

3x of 20-second shuttle sprint

7 push up and over 

3x of 20-second shuttle sprint

7 prisoner step-ups

7 burpees

Ray Traitz