Workout of the Day

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A.

Warm Up Run 250m Ankle, Hip, and Front Rack Mobility In teams of 3, complete 2 Rounds each of: Partner A – Run 250m Partner

Warm Up 2 Rounds of: Squat to Stand x 5 Box Jump/Step Down x 3 Wall Walk x 1 Jumprope 30 seconds Workout of the

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Cat Cow x 5 Prone Kneeling T Spine Rotation x 5 per Half Kneeling SA

Workout of the Day In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of: Muscle

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run/Row 250m Partner B – Bar Tap x 10 + FLR