Workout of the Day

Warm Up Row, Bike, or Ski 2 minutes Ankle, Hip, and Front Rack Mobility Then, 2 Rounds: Goblet Squat x 10 @ 20X1 T-Push Up

Warm Up Row 15/12 Cals Then, 2 Rounds: Dislocate x 5 + Good Morning x 5 SA Ring Row x 5/per Alternating Box Step Up

Warm Up Run or Row 250m Then, 2 Rounds: SA Push Press x 8/per Hi-Lo Plank x 30 seconds Jump Rope x 30 seconds Workout

In teams of 2 or 3, complete as many reps as possible of: With a continuous running clock: 0:00 – 12:00 Row 2k or Bike

Warm Up Row, Bike, or Ski 2 minutes Then, 2 Rounds: SA KB Push Press x 6 + OH Carry x 50’/per side Lateral Box

Warm Up Jump Rope 3 minutes Then, 2 Rounds of: Dislocate x 5 Good Morning x 5 Snatch Grip Push Jerk x 5 OH Squat