Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Seated Wallslide x 10 T Push Up x 10 Walking Lunge x 5oft Workout of the

Warm Up Row or Bike 2 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Hang from Pull Up Bar 30 seconds Wall Walk

Warm Up Jumprope 2 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 (45/35lbs) Burpee Broad Jump x 3

Workout of the Day In teams of 2, partners alternate 2 minute rounds to complete as many reps as possible in 20 minutes (5 Rounds

Warm Up Run or Row 250m Then 2 Rounds of: Walking Lunge x 50ft SA KB Front Rack + OH Carry x 50ft per Workout

Warm Up Row or Bike 3 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day