Workout of the Day

Warm Up Row 2 minutes Then, 2 Rounds: Jump Rope 30 seconds SA KB OH Carry x 50 feet per Alternating Box Step Over x

Warm Up 2 Rounds of: Burpee x 10 Good Morning x 10 Hang from Bar x :20 + Bar Tap x 10 Workout of the

Workout of the Day In teams of 4, complete as many rounds and reps as possible in 36 minutes of: Station 1 – Run 150m

Warm Up 2 Rounds: Jump Rope 60 seconds Hang From Bar x 30 seconds FLR x 20 seconds Box Step Over x 10 Workout of

Warm Up Row or Bike 20/15 Cals Then, 2 Rounds: Hang Clean x 5 (Barbell or PVC) Push Jerk x 5 Lateral Box Step Up

Warm Up Row, Bike or Ski 90 seconds (30 seconds easy, 30 seconds moderate, 30 seconds hard) 2 Rounds: T Push Up x 10 Good