Workout of the Day

Warm Up Row 20/15 Cals Then, 2 Rounds: Jump Rope x 30 seconds Scap Pull Up x 10 Burpee x 5 Alternating Reverse Lunge x

Warm Up 2 Rounds of: Bike x 30 seconds @ 90% RDL x 8 (PVC only) Dislocate x 8 OH Squat x 8 Workout of

Warm Up Row 500m Then, 2 Rounds: Box Jump with Step Down x 7 Burpee x 6 Push Press + Push Jerk x 5 (Barbell

Warm Up Row or Ski 2 minutes Then, 2 Rounds of: High-Low Plank 30 seconds Good Morning x 8 Seated Wallslide x 8 Workout of

Warm Up Jump Rope x 2 minutes Dynamic Squat Mobility Then, 2 Rounds of: Squat to Stand x 10 T-Spine Rotation x 10 Workout of

Workout of the Day In teams of 2, with only 1 person working at a time, complete 3 Rounds for time of: Row, Bike, or