Workout of the Day

Workout of the Day In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of: Double

Warm Up Row or Bike 2 minutes Then, 2 Rounds: Supinated Hang x 20 seconds Alternating Cossack Squat x 10 SA OH + Farmers Carry

Warm Up Row or Bike 20/15 Cals Then, 1 time through: Dislocate x 8 Good Morning x 8 OH Squat x 8 Pressing Snatch Balance

Warm Up Row 2 minutes (No Straps) Then, 2 Rounds: (PVC only) Dislocate x10 Good Morning x 10 Thruster x 10 Workout of the Day

Warm Up 2 Rounds: Assault Bike x :30 Shoulder Taps from Plank x 20 Bar Tap x 10 T-Spine Rotation x 5/per Workout of the

Warm Up Row or Bike 2 minutes Ankle, Hip, and Front Rack Mobility Then, 2 Rounds of: Front/Back Squat x 5 + Alternating Elbow Rotation