4/1 Thursday

Warm-Up 

DB squat thrust warm-up

3x

  1. 3 squat thrust

  2. 10 squats

  3. 3 squat thrust

  4. 10 DB presses

  5. 3 squat thrusts

  6. 10 alternating DB rows

  7. 3 squat thrusts

  8. 10 DB swings

  9. 3 squat thrusts

  10. 10 Russian twists


Partner WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy-in:

6-minute AMRAP

3 pull-ups/ 7 band rows

6 squat jumps

*3 minute rest period


Game:

6-minute AMRAP

3 devils press

6 DB bent over row

*3 minute rest period


Cash-out:

6-minute AMRAP

3 burpees

3 DB thrusters 


Bonus

???

Ray Traitz