Workout of the Day

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

Warm Up 1 Round: Row 200m SA KB Swing x 5 + SA KB Push Press x 5 per side Wall Walk x 2-3 1

We have normal hours at all of our locations for MLK day. Warm Up Row 250m or Run 200m Dynamic Squat Mobility Then, 2 Rounds:

In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Double