Workout of the Day

Workout of the Day In teams of 2 or 3, complete as many rounds and reps as possible in 30 minutes of: Row or Bike

Warm Up Row 250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA Bottoms Up KB Carry 90/90 x 50ft per Scap Pull

Warm Up Run 250m Then 2 Rounds of: SA OH Carry x 50ft per Prisoner Good Morning x 5 Alt Box Step Up x 10

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