Workout of the Day

Warm Up Row or Bike 15/12 Cals Ankle, Hip, and Front Rack Mobility Then, 2 Rounds of: Front Squat x 5 (barbell only) + Alternating

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

Warm Up Run 250m Then, 2 Rounds of: Reverse Lunge w/ Goblet Hold x 10 KBS x 10 TGU x 2/per Workout of the Day

Warm Up Run, Row, or Bike 2 minutes Then, 2 Rounds: Bar Tap x 10 Alternating Cossack Squat x 10 Jump Rope x 30 seconds

Warm Up 2 Rounds of: Row 60 seconds SA KB Push Press x 5 + OH Carry x 50’ (L) SA KB Push Press x

Warm Up Row 2 minutes (No Straps) Then, 2 Rounds of: Good Morning x 10 Dislocate x 10 Burpee Broad Jump x 5 Workout of