Warm Up 

Combo Activation #11

3x

30 seconds Sampson stretch + rotation

Inchworm

World greatest stretch

Bootstrap squats

Lateral band walks

Band pull aparts

Walking pigeon 

5 squat thrusts

Partner WOD

5x

30:30 (one work one rest)

-Pull up/ band row

-Push up

-Sit up

-Squat

Warm Up 

Gymnastic warm up #9

1. 10 ring rows

2. Walking lunge complex 10m

3. 10 planche push-ups

4. Inchworm 10m

5. 10 Hollow rocks

6. Toy soldiers 10m

7. 10 Super rocks

8. Walking pigeon 10m

9. 10 single leg bridges R/L

WOD

4 rounds of:

25 SB deadlifts

3 minute cardio

Warm up 

DB squat thrust warm up

3x

1. 3 squat thrust

2. 10 squats

3. 3 squat thrust

4. 10 DB presses

5. 3 squat thrusts

6. 10 alternating DB rows

7. 3 squat thrusts

8. 10 DB swings

9. 3 squat thrusts

10. 10 Russian twists

WOD

4 rounds of:

14 DB Z-press

1 minute 30 second DB run

7 DB man makers

Warm up 

Combo activation #1

20 (FWD/REV) Overhead banded circles

5 OHS with 5 second pause

20 Hitchhikers

5m Band walks (Lateral & FWD/REV)

10m Dynamic walk

10m walking knee hugs

Partner WOD

20 minute ping pong

2x 20 single unders jump rope

2x 4 mountain climber + stand up

2x 3 burpee + squat jump

2x 8 tucks

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

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

5 DB snatch L

3 windmill L

5 DB snatch R

3 windmill R

*2 minute rest period

Game:

6 minutes of:

7 DB hang power clean

10 alt gorilla rows

*2 minute rest period

Cash out:

6 minutes of:

5 thrusters

5 DB SDHP

Bonus

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