Workout of the Day

Warm Up Run 250m Then, 1 Set (PVC only): Dislocate x 10 Good Morning x 10 OHS x 10 + Pressing Snatch Balance x 8

Warm Up Row 250m (No Straps) Then, 2 Rounds: Hollow to Arch Roll x 30 seconds Shoulder Taps from Plank x 30 seconds Bar or

Warm Up Row or Bike 2 minutes Then, 2 Rounds: Jump Rope x 30 seconds Bar Tap x 10 SA DB Thruster x 10 Workout

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