Workout of the Day

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

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