Workout of the Day

Warm Up Bike or Row 2 minutes SA DB Complex x 1 per side (strict press x 4 + push press x 3 + push

Warm Up EMOM for 6 minutes: 1: Run 150m 2: Hang from Bar x :20 + Bar Tap x 10 3: Jump Rope x :45

Warm Up Run or Row 250m Dynamic Squat Mobility Then, 2 Rounds of: Air Squat x 15 Good Morning x 10 T Push Up x

Workout of the Day In teams of 3, complete 5 rounds for time of: Row 1000m Double Under x 90 Wallball x 60 Ground to

Warm Up 1 length single leg hop – right 1 length single leg hop – right 1 length spiderman lunge Workout of the Day A1:

Warm Up Alternating TGU x 10 Then 2 Rounds of: Press x 5 (45/35lbs) Push Press x 5 Push Jerk x 5 Workout of the