9/3 Wednesday

Warm up 

Body weight weight warm up #4

3x 10 reps

  1. Explosive split squats (stay in split)

  2. Thigh tap push-ups 

  3. 3 hollow rocks + 1 v-up

  4. 3 straddle reach throughs + 2 lateral lunges

  5. Ring/TRX/ sheet /doorway/ band rows

  6. Single leg DL (5R/5L)

WOD

4 rounds of:

10 reverse lunge + rotation R/L

20 Russian twists

KB complex R/L

(5 snatch + 5 windmill)

400m run or 2 minute run

Ray Traitz