Workout of the Day

Warm Up 2 Rounds of: Run or Row 150m High-Lo Plank x 30 seconds Bar Tap x 10 Workout of the Day A. 3 Sets:

Warm Up Row 250m Then, 2 Rounds of: Bear Crawl x 50 feet Good Morning x 10 Lunge with T-Spine Rotation x 50 feet Workout

Warm Up 2 Rounds: Run 150m Box Step Up x 10 Hang power clean + front squat x 5 complexes (barbell only) Workout of the

Warm Up Row or Bike 2 minutes Then, 2 Rounds of: Hi-Low Plank x 30 seconds Ring Row x 10 (alternate grip each set) Burpee

Warm Up Dynamic Hip Mobility 2 Rounds: Jump Rope x 30 seconds Back Squat x 10 Scap Push Up x 10 Workout of the Day

Workout of the Day In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle