Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 (Slow & Controlled) Alt Box Step Up x 10 Row 15

Warm Up Run or Row 250m Then 2 Rounds of: Seated Wallslide x 10 T Push Up x 10 3pt PVC Hinge x 10 Workout

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 In teams of 3, complete 2 Rounds each of: Partner A – Run/Row 250m Partner B – 3pt PVC Hinge x 10 +

Warm Up Jumprope 3 minutes Min 1 – Single Unders Min 2 – Single Leg Single Unders Min 3 – Double Unders Then 2 Rounds

Warm Up Run, Row, or Bike 2 minutes Then 2 Rounds of: Seated Wallslide x 10 SA Ring Row x 5 per @ 2111 Prisoner