Workout of the Day

Warm Up Row or Bike 2 minutes Ankle and Hip Mobility Then 2 Rounds of: Seated Wallslide x 10 Goblet Squat x 10 @ 30X1

Warm Up Row 15/12 Cals (No Straps) Then 2 Rounds of: Squat Jump x 5 Hang from bar 30 seconds Wall Walk x 1 (SLOW)

Warm Up Jumprope 3 minutes Then 2 Rounds of: YTW x 5 3pt PVC Hinge x 10 Dip Support Hold x 15 seconds Workout of

Workout of the Day In teams of 2, with only 1 person working at a time, complete as many reps as possible in 34 minutes

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run/Row 250m Partner B – Walking Lunge x 50ft + Bottom

Warm Up Row or Bike 2 minutes Then 2 Rounds of: Squat to Stand x 5 Alt Box Step Up x 10 Prisoner Good Morning