Warm Up 

Plank warm up #1

30-second plank on forearms

1. -7 push-ups

2. 30-second plank on hands

3. -7 mountain climbers

4. 30-second plank on the right hand

5. -7 toe touches from the position above

6. 30-second plank on the left hand

7. -7 toe touches from the position above

8. 30 seconds plank on hands

9. -7 knee tucks

WOD

4 rounds of:

200m run

10 knee tucks

30 super rocks

Warm up 

Mid section warm up #1

2 minutes of the coach's choice cardio movement 

3x 15 of:

1. Hollow rocks

2. Tucks

3. V-ups

4. Sit ups

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

5 minutes max distance/reps cardio movement 

*3 minute rest period

Game:

5 minute AMRAP

5 pull up

10 alternating leg v-ups

*3 minute rest period

Cash out:

5 minute AMRAP

5 hang squat cleans

5 alternating DB overhead press

Bonus

???

Warm up 

Lower body complex warm up

3x

Lower body complex 

1. 5 single leg bridges (R/L)

2. 5 reverse lunges

3. 5 squats

4. 5 toy soldiers

5. 5 jump lunges

6. 5 squat jumps

7. 5 lateral lunges

8. 5 skater jumps

 WOD

5 rounds of:

10 box jump up and over or step up and over

3 push up complex L

(Push up + hip tap/ Push up + toe tap/ Push up + hip tap)

10 single leg dead lift + bicep curl L

3 push up complex R

(Push up + hip tap/ Push up + toe tap/ Push up + hip tap)

10 single leg dead lift + bicep curl R

Warm Up 

Jump rope warm up

2x

30:30

1. Singles

2. Side straddles

3. Split jumps/ scissors 

4. Skier jumps

5. March

6. Single foot double jumps (right 1,2 – left 1,2)

Partner WOD

20 minute ping pong

3 burpees

2x 20 singles (jump rope)

3 burpees

2x of a 20 second shuttle run

3 burpees

8 reps of 20”/18” step ups