Warm up 

Aerobic Warm up #2

3 consecutive rounds

30 seconds no break

1. Prisoner step-ups

2. Mountain climbers or sliders

3. Flutter kicks

4. Pop squats

5. Butt kicks

6. Skater jumps

Then...

3 rounds of:

(5 steps forward and back)

1. Sampson

2. Knee hugs

3. Dynamic walk

4. Walking pigeon

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

7 SB squats

7 push up SB drag

*2 minute rest period

Game:

6 minutes of:

7 SB shoulder to over head

10 SB bent over row

*2 minute rest period

Cash out:

6 minutes of:

7 SB good mornings

6 stationary SB lunges

Bonus

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