Workout of the Day

Warm Up 2 Rounds of: Bike 12/8 Cals SL Box Step Up x 10/per Shoulder Taps from Plank x 20 Active Hang from Rings x

Warm Up Row or Bike 2 minutes Then, 2 Rounds: Double KB Front Racked Reverse Lunge x 16 steps Double KB Thruster x 8 “Tall”

Warm Up Run 400m or Assault Bike 20/15 Cals 2 Rounds: Dislocate x 10 Good Morning x 10 2 Rounds: T Push Up x 10

Warm Up Row or Run 250m Then, 2 Rounds: Jump Rope x 30 seconds Supinated Ring Row x 10 High-Low Plank x 30 seconds Burpee

Warm Up Row or Bike 25/18 Cals Dynamic Hip Mobility Then, 2 Rounds: Back Squat x 10 (Bar only) Box Jump Step Down x 5

Workout of the Day In teams of 2 or 3, with only 1 person working at a time, complete 3 Rounds for time of: Barbell