9/27 Tuesday

Warm up 

Dumbbell complex warm up #3

3x 

  1. Single leg deadlifts

  2. Alt press + windmill

  3. Reverse lunge + rotation

  4. Windmill (3 on each side)

  5. TGU (3 on each side)

WOD

4 rounds of:

30 pull ups

30 thrusters 

Ray Traitz
9/26 Monday

Warm Up 

Aerobic warm up #1

3 consecutive rounds

30 seconds no break

  1. Lateral jumps

  2. Skater jumps

  3. Mountain climber

  4. High knees

  5. Butt kicks

Then... 

3 rounds of:

(Forward and backward 5 steps)

  1. Heel walk

  2. Toe walks

  3. Dynamic walk

  4. Toy soldiers

WOD

3 rounds of:

1 minute DB run

1 minute 30 second SB run

2 minute run

Ray Traitz