Workout of the Day

Warm Up Row or Run 250m Then 2 Rounds of: 3Pt PVC Hinge x 10 Dislocate x 10 YTW x 5 Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Squat to Stand x 3 Wall Walk x 1 Workout of

Warm Up Row 500m or Run 400m Ankle and Hip Mobility Then 2 Rounds of: Elbow Rotations x 10 (5 per) Front Squat x 5

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 Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft Scap Pull Up x 5 SA KB Bottoms Up 90/90 Carry x

Warm Up Run or Row 250m Then 2 Rounds of: Prisoner Good Morning x 5 Hi/Lo Plank 30 Seconds Wall Walk x 1 (SLOW) Then