9/30 Monday

Warm Up 

Body 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

5 rounds of:

3 minutes of work: 1 minute rest

5 pull ups

10 dips

10 squat jumps

Ray Traitz