9/27 Wednesday

Warm up 

Body weight 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

4 rounds of:

800m run or 4 minute run/ row/ bike/ ski/ jump rope

50 pull ups/ 70 band rows

50 KBS

Ray Traitz