Workout of the Day

Warm Up Row 500m Then, 2 Rounds: Walking Lunge x 20 steps SA KB Swing x 5/per FLR x :20-:30 seconds Workout of the Day

Warm Up Jump Rope 2 minutes Then, 1 Round: (PVC only) RDL x 10 Dislocate x 10 OHS x 10 Tall Clean x 10 Push

Warm Up Row, Bike or Ski 20/15 cals Dynamic Squat Mobility Then, 2 Rounds: Front Racked Alternating Reverse Lunge x 10 Scap Pull Up x

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