Workout of the Day

Warm Up Row 2 minutes (No Straps) Ankle, Hip, Front Rack Mobility Then, 2 Rounds: Front Squat x 5 @ 20X1 (Bar only) Jump Rope

Warm Up Row 15/12 Cals Then, 2 Rounds: Box Step Over x 10 Deadhang from Bar x :20 + Scap Pull Up x 10 Burpee

Warm Up Run, Row, Bike, or Ski 2 minutes Then, 2 Rounds: T Push Up x 10 Bar Tap x 10 Strict Press x 5

Workout of the Day In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30

Warm Up Jumprope 3 minutes Then, 2 Rounds: Dislocate x 5 + OHS x 5 Good Morning x 5 + Snatch Grip Push Jerk x

Warm Up Run or Row 250m Then, 2 Rounds: Alternating Goblet Reverse Lunge x 20 steps SA Ring Row x 5/per FLR x 30 seconds