Workout of the Day

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

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