7/3 Wednesday
Warm up
Agility complex
*Coach's choice cardio/ 3 minutes*
2 rounds of:
5m - 10m - 15m
Forward/ backward
Shuffle
Carioca
Sprinting
Partner WOD
🎰🃏💰 Casino Royale 💰🃏🎰
(One work one rest)
Buy in:
7x
30:30
Pull ups/ ring or TRX rows/ Standing band rows
*2 minute rest period
Game:
7x
30:30
Plank up downs
*2 minute rest period
Cash out:
7x
30:30
Bicycles
*2 minute rest period
Bonus
7x
30:30
Jump lunges