9/22 Monday

Warm Up 

Body weight warm up #3

3x 10 reps

  1. Jump lunges

  2. Push-ups + toe taps

  3. Single leg bridge

  4. Multi-direction leg swings

  5. Pull-ups/ Ring/TRX/ sheet rows

  6. Dips (rings/ box/bench/chair)

Partner WOD

25 minute ping pong

3 towel pull ups/ 9 face pulls

6 push up and over (MB/DB/KB/small box)

3 tuck + 3 v ups + 3 hollow rocks

9 box jumps

Ray Traitz