Workout of the Day

Warm Up Run 250m Dynamic Hip Mobility Then, 2 Rounds of: Back Squat x 10 @ 30X1 (bar only) Bar Tap x 10 Workout of

Warm Up 2 Rounds of: Run 150m Burpee Broad Jump 5 Supinated Ring Row x 10 Wall Walk x 2 Workout of the Day A.

Warm Up Assault Bike or Ski 20/15 calories Then, 2 Rounds: Scap Push Up x 5 + T Push Up x 5 Scap Pull Up

Workout of the Day In teams of 3, complete the following: Row 1000m Thruster x 50 (45/35) Pull Up x 30 Immediately followed by… Row

Warm Up Row or Assault Bike 20/15 Cals Then, 2 Rounds: Deadhang from Bar or Rings x 30 seconds Alternating Reverse Lunge x 20 steps

Warm Up Row 250m Then, 2 Rounds of: Dislocate x 6 Good Morning x 6 OH Squat x 6 Burpee to 6” Target x 6