Workout of the Day

Warm Up Jump Rope 2 minutes Then, 2 Rounds: Ski 150m Scap Pull Up x 5 Bar Tap x 5 Burpee Broad Jump x 3

Warm Up Dynamic Hip Mobility Then, 2 Rounds of: Run 150m or Row 200m Supinated Hang from Bar x 30 seconds Back Squat x 10

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

Warm Up 3 Round: Erg 1 minute (rotate erg each round) Alternating Box Step Up x 10 Scap Push Up x 10 Workout of the

Warm Up Run 250m, then: Clean Grip RDL x 10 (PVC) Dislocate x 10 Front Squat x 10 Then, Tall Power Clean + Tall Clean

Warm Up Row or Bike 2 minutes Dynamic Hip Mobility Then, 2 Rounds: Bear Hug Medball Squat x 12 (20/14lb) Burpee x 8 Workout of