Workout of the Day

Warm Up Bike 20/15 Cals Then, 2 Rounds: Wall Walk x 2-3 Ring Kip x 10 Alternating Box Step Up x 10 Workout of the

Warm Up Row or Bike 2 minutes Then, 2 Rounds: Dislocate x 5 Good Morning x 5 OHS x 5 Box Jump Step Down x

Warm Up Row 250m Then, 2 Rounds: Push Up Negative x 5 @ 30X1 Prisoner Good Morning x 7 Scap Pull Up x 9 Workout

Warm Up 2 Rounds: Run 150m SA Farmers Carry x 50ft/per Bar Tap x 10 Workout of the Day A. 3 Sets: A1: Strict Pronated

Warm Up Run or Row 250m Dynamic Squat Mobility Then, 2 Rounds: Front Squat x 5 (Barbell only) Back Squat x 5 (Barbell only) Scap

Workout of the Day “Nate” for One Summit Complete as many rounds and reps as possible in 20 minutes: Ring Muscle Up x 2 Handstand