Workout of the Day

Warm Up Run 250m Then 2 Rounds of: Wall Sit 20 seconds Hang 20 seconds Then 2 Rounds of: RDL x 5 Hang Power Clean

Warm Up Row or Bike 2 minutes Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 SA Ring Row x

Warm Up Jumprope 3 minutes Then 2 Rounds of: T Push Up x 10 Alt Box Step Up x 10 Workout of the Day A.

Warm Up Scap Push Up x 10 Y,T,W x 5 each (5 Y’s + 5 T’s +5 W’s) Then 2 Rounds of: Air Squat x

Workout of the Day In teams 3, complete as many rounds and reps as possible in 30 minutes of: Double Under x 100 Row, Bike,

Warm Up Run or Row 250m Then 2 Rounds of: Alt Box Step Up x 10 Bar Tap x 10 TGU x 2 per Workout