Workout of the Day

Warm Up Row or Run 250m Then 2 Rounds of: Prisoner Good Morning x 5 Alt. Box Step Up x 10 Bar Tap x 10

Warm Up Row 250m (No Straps) Then 2 Round of: Seated Wallslide x 10 Scap Push Up x 10 Front Rack & OH Carry x

Workout of the Day In teams of 2 or 3, with only 1 person working at a time, complete as many rounds and reps as

Warm Up Run, Row, or Bike 2 minutes Then 2 Rounds of: Seated Wallslide x 10 Bar Tap x 10 SL RDL x 5 per

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. 6

Warm Up Run or Row 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 @ 30X1 (45/35lbs) Broad Jump