6/4 Friday

Warm-Up 

Combo activation #8

3 rounds 10 reps

  1. Lateral band walks (band on ankles)

  2. Lateral plank walk (light band on wrists)

  3. Wood chops or KBS (all 3 directions)

  4. V-up (Right/ Left)

  5. Ring /doorway/ band rows

  6. Complex- In straddle/ later lunge / inch worm + 2 push ups


WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy-in:

3 rounds of:

1-minute run

10 burpees

*3 minute rest period


Game:

3 rounds of:

60 single unders (jump rope)

6 complex

(6 mountain climbers + 3 knee tucks) 

*3 minute rest period


Cash-out:

3 rounds of:

15 squat thrusts

15 jump lunges


Bonus

???

Ray Traitz