Workout of the Day

Warm Up Row 30/20 Cals Then 2 Rounds of: YTW x 5 Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Workout

Warm Up Row or Bike 2 minutes Then 2 Rounds of: Scap Push Up x 8 Prisoner Good Morning x 8 T Push Up x

Warm Up Jumprope 3 minutes Ankle and Hip Mobility Then 2 Rounds of: Alt Elbow Rotation x 10 Front Squat x 5 @ 30X1 Scap

Workout of the Day “Nate” Complete as many rounds and reps as possible in 20 minutes of: Ring Muscle Up x 2 Handstand Push Up

Warm Up In teams of 3, complete 2 Rounds each of: Row/Run 250m FLR on Floor Alt Box Step Up -Rotate stations when the running/rowing

Warm Up Jumprope 3 minutes Then 10 Alt TGU Workout of the Day Performance  A. 3 Sets Nose to Wall HS Hold x 30-45 seconds