5/21 Friday

Warm-Up 

Bodyweight warm-up #1

3x 10 reps

  1. Explosive reverse lunges (bring knee to chest)

  2. Shoulder tap push-ups (cross-body)

  3. 3 tucks + 1 v-up

  4. 3 straddle reach throughs + inchworm

  5. Ring/TRX/ sheet rows

  6. Pop squats


WOD

6 rounds of:

5x complex

(5 alternating standing band rows + rotation L/R)

20 L high anchor diagonal woodchop

20 R high anchor diagonal woodchop

30 super rocks

Ray Traitz