11/8 Friday

Warm Up 

The Complex warm-up

3-minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

3x

  1. Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 

  2. Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 

  3. Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks) 

  4. Posterior complex (5 superman/ 5 super rock/ 5 good morning)

  5. Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

WOD

3 rounds ASAP of:

1 minute cardio

15 step up and over box (18 inches or higher)

7 reps of (5 mountain climber stand up)

Ray Traitz