Workout of the Day

Workout of the Day  In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30

Warm Up Row 2 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Walking Lunge x 50ft Workout of the Day A. 4 Sets

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Walking Lunge x 50ft Wall Walk x 2 Workout of the

Warm Up Row or Run 250m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 6 @ 30X1 Dislocate x 10 Workout of

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Bar Tap x 10 SA Bottoms Up KB Carry x 50ft

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Dislocate x 10 T Push Up x 10 3pt PVC Hinge x 10 Workout of