Workout of the Day

Warm Up Row 20/15 calories Then, 2 Rounds: Ring or Bar Kip x 10 T-Push Up x 10 Goblet Squat x 10 Workout of the

Workout of the Day In teams of 2, partners alternate full rounds to complete 10 total rounds (5 each) of: Strict Chin Up x 5

Warm Up 2 Rounds of: Run, Row, Bike or Ski 60 seconds Prisoner Good Morning x 10 T-Push Up x 10 Ring Row x 10

Warm Up Row, Bike or Ski 2 minutes Then, 2 Rounds: Dislocate x 8 Good Morning x 8 OHS x 8 Behind the Neck Snatch

Warm Up Run 250m Then, 2 Rounds of: Alternating Reverse Lunge x 20 steps SA DB Push Press x 5/per Deadhang to Active Arch x

Warm Up 2 Rounds of: Row 200m Walking Lunge x 20 steps Hollow Body Hold x 20 seconds Arch Body Hold x 20 seconds Workout