9/28 Thursday

Warm Up 

Combo activation #3

1. Overhead banded pull aparts 20 reps

2. 10m OH duck walk

3. Toy soldiers 10m

4. Band pull aparts 20 reps

5. Walking lunge with Sampson followed by a broad jump 15m

6. Inch worm with push up 10m 

7. Band walks (Lateral)

8. Shuttle run 50m x2

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

5 minute ping pong

10M/6W dips

7 Squat jumps

7 mountain climbers

*3 minute rest period

Game:

5 minute ping pong

10 crab alternating toe touches

10 v ups

5 burpees

*3 minute rest period

Cash out:

5 minute ping pong

5 jump lunges

2x 20 second sprints (running)

Bonus

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