Workout of the Day

Warm Up Row, Bike, or Ski 2 minutes Ankle, Hip and Front Rack Mobility Then, 2 Rounds: Scap Pull Up x 5 + Bar Tap

Warm Up 2 Rounds of: Run 150m Bar Tap x 10 Burpee Broad Jump x 5 Workout of the Day A. 3 Sets: A1: DB

Warm Up Row or Bike 2 minutes Then, 2 Rounds of: Double KB Front Squat x 6 Double KB Push Press x 6 KB Goatbagger

Workout of the Day In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of: Double

Warm Up Row or Bike 2 minutes Then, 2 Rounds: Supinated Hang x 20 seconds Alternating Cossack Squat x 10 SA OH + Farmers Carry

Warm Up Row or Bike 20/15 Cals Then, 1 time through: Dislocate x 8 Good Morning x 8 OH Squat x 8 Pressing Snatch Balance