Warm Up 

Core warm up

*Coaches choice: run/row/ jump rope

1. Dead bug complex

1. Plank complex

1. Gymnastic isometric holds

Partner WOD

(One work one rest)

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

7 DB shoulder to overhead

7 DB front squats

*2 minute rest period

Game:

6 minutes of:

5 burpees

8 mountain climbers

*2 minute rest period

Cash out:

6 minutes of:

7 DB thrusters

7 DB SDHP

Bonus

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