Workout of the Day

Warm Up Row or Bike 2 minutes Then, 2 Rounds: Box Jump Step Down x 10 Bar Tap x 10 Wall Walk x 2 Workout

Warm Up Row or Ski 90 seconds (:30 easy, :30 moderate, :30 hard) Then, 1 Round: (PVC Only) Good morning x 10 Dislocate x 10

Warm Up Row or Bike 2 minutes 2 Rounds: SA KB Front Squat x 5 + SA KB Push Press x 5 + SA KB

Warm Up Row 20/15 Cals Then, 2 Rounds: Deadhang to Active Arch x 3-5 or Scap Pull up x 10 Bear Hug Medball Squat x

Warm Up 2 Rounds: Run 150m High-Low Plank x 30 seconds SA KB Swing x 5 per Workout of the Day A. 4 Sets: A1:

Workout of the Day In teams of 2,with only 1 person working at a time, complete as many rounds and reps as possible in 30