Workout of the Day

Workout of the Day In teams of 4, work together to complete as many rounds and reps as possible in 30 minutes of: Station 1

Warm Up Row or Run 250m Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 SA OH Carry x 100ft

Warm Up Row or Run 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Dislocate x 10 Supinated Grip Bar Tap x 10

Workout of the Day In teams of 3, with only 1 person working at a time, complete 1776 reps (4 Rounds) for time of: 150

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row/Run 250m (1 Set of each) Partner B – 3pt PVC

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 T Push Up x 10 Front Rack & Farmer Carry x 200ft (100ft