Workout of the Day

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

Warm Up Run/Ski 400m or Row 500m Then, 2 Rounds of: Jump Rope x 30 seconds High-Low Plank x 30 seconds Scap Pull Up x

Warm Up Row, Bike or Ski 2 minutes Then, 2 Rounds: Alternating Box Step Up x 10 (24/20”) Scap Pull Up x 10 L-Seated Plate

Workout of the Day In teams of 2, with only 1 person working at a time, complete 2 Rounds for time of: Single Arm DB