9/24 Tuesday

Warm up 

Bodyweight warm up #5

3x

  1. Pull ups

  2. Push up toe touch

  3. Multi direction lunges (5 reps each direction)

  4. Russian twists 

  5. Bicycles 

  6. Superman

Partner WOD

5 rounds of:

In a ping pong fashion

2x 20 second sprint

2x 5 pull ups

2x 5 burpees

2x 5 v ups 

Ray Traitz