4/9 Friday

Warm-Up 

Agility complex

*Coach's choice cardio*

2 rounds of:

5m - 10m - 15m

  1. Forward/ backward

  2. Shuffle

  3. Carioca

  4. Sprinting

  5. *10m broad jumps*

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy-in:

5-minute AMRAP

5 pull-ups

5 alternating single leg v ups

*3 minute rest period


Game:

5-minute AMRAP

10 banded rotations left

10 banded rotations right

5 box jumps/ 8 squat jumps

*3 minute rest period


Cash-out:

5-minute MAX

Walking lunges


Bonus

???

Ray Traitz