Warm Up 

Agility complex

*Coach's choice cardio/ 3 minutes*

2 rounds of:

5m - 10m - 15m

1. Forward/ backward

2. Shuffle

3. Carioca

4. Sprinting

5. *10m broad jumps*

WOD

5 rounds of:

10 pull ups

20 push ups

30 lunges

Warm Up 

Combo activation #5

1. Overhead banded circles

2. 7 Planche push ups

3. Hitchhikers

4. 7 Ultra wide under hand pull ups/ band rows

5. Lateral band walks 

6. 7 Jump lunges

7. 10m toy soldiers 

8. 7 TTB/ v ups

WOD

7 SB G2OH

1 minute 30 second SB run or step up

Warm up 

Dynamic DB warm up

3 x10 reps

1. OH carry

2. Deadlifts

3. Walking pigeon 

4. Rack carry

5. Front squats

6. Dynamic walk

7. OH carry

8. Presses 

9. Farmers carry

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

7x

30:30

(One work & one rest)

Alternating DB snatches

*3 minute rest period

Game:

7x

30:30

(One work & one rest)

3 mountain climber stand up

*3 minute rest period

Cash out:

7x

30:30

(One work & one rest)

Alternating crab toe touches

Bonus

???

Warm up 

Aerobic warm up #3

3-minute run/ or movement

4x holding for a 3 count

1. Walking Sampson

2. Dynamic Walk

3. Inchworm 

In place on Coach

Toy Soldiers

1. High knees

2. Butt Kicks

3. Mountain Climbers

4. Knee tucks

WOD

5 rounds of:

2 minutes cardio or your choice

25 pull ups

25 sit ups

Warm Up 

Band warm up #1

3 x 10 reps

1. Lateral band walks

2. Banded lunge with rotation (R/L)

3. Banded rows

4. Banded standing press

5. Toy soldiers

6. Walking knee hugs

WOD

Complete the following:

50 DB thrusters

50 Devils press

50 DB SDHP