Workout of the Day

Workout of the Day Against a 40 minute running clock: In teams of 3, with only 1 partner working at a time, complete the following:

Warm Up Run or Row 250m Then, 2 Rounds: Prisoner Good Morning x 10 High-Low Plank x :30 SA OH + Farmers Carry x 50ft/per

Warm Up Row 500m (No Straps) Then, 2 Rounds: Walking Lunge x 20 Steps Air Squat x 15 Ring Row x 10 Workout of the

Warm Up Row or Bike 15/12 cals Ankle, Hip and Front Rack Mobility Then, 2 Rounds of: Front/Back Squat x 10 Alternating Elbow Rotations x

Warm Up Run 250m Then, 2 Rounds of: Bar Tap x 10 Burpee Broad Jump x 5 Wall Walk x 2-3 Workout of the Day

Warm Up Row or Bike 2 minutes Then, 2 Rounds of: Good Morning x 10 Dislocate x 10 OH Squat x 10 Workout of the