Warm Up 

Wood chop warm up

3x 10 reps with a single DB/ plate MB/ KB

1. Pop squat with a punch

2. Wood chops/ swings

3. Forward lunge with rotation

4. Diagonal wood chops (R)

5. Squat push

6. Diagonal wood chop (L)

7. Russian twists

Partner WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

5 minute ping ping

3x 3 pull up/ 9 band rows

3x 5 dips 

*3 minute rest period

Game:

5 minute ping pong

3x 3 v ups

3x 4 super rocks

3x 4 push ups

*3 minute rest period

Cash out:

5 minute ping pong

3x 4 squat jumps

3x 4 jump lunges

Bonus

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