Workout of the Day

Warm Up Row or Bike 3 minutes Ankle and Hip Mobility Then 2 Rounds of: Scap Pull Up x 5 Front Squat x 5 (45/35lbs)

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 3pt PVC Hinge x 10 Bar Tap x 10 Workout of

Warm Up Run or Row 200m Then 2 Rounds of: Scap Push Up x 10 SA OH Walking Lunge x 50ft per Workout of the

Workout of the Day Performance In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 14 minutes

Warm Up Row or Bike 25/20 Cals Then 2 Rounds of: Scap Pull Up x 5 SA KB OH Carry x 50ft per Workout of

Warm Up Jumprope 3 minutes Then 2 Rounds of: SA Ring Row x 5 @ 2011 Hi/Lo Plank 30 seconds Then 2 Rounds of: Dislocate