4/11 Friday

Body weight Warm Up #1

3x 10 reps

Explosive reverse lunges (bring knee to chest)

Shoulder tap push-ups (cross-body)

3 tucks + 1 v-up

3 straddle reach throughs + inchworm

Ring/TRX/ sheet rows

Pop squats

Skill

Movements and modifications

WOD

Casino Royal 

Buy in:

3 rounds of

15 pull ups

20 push ups

30 squats

3 minutes rest

Game:

3 rounds of:

15 TTB

15 reps /W 25 reps/M ring dips

15 box jumps w/20” m/24”

3 minutres rest

Cash out

3 rounds for time:

15 HSPU

30 Russian twists

20 pistols