Workout of the Day

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Dislocate x 10 T Push Up x 10 Burpee Broad Jump x 1.1.1 Workout of

Warm Up Run 400m or Row 500m Then 2 Rounds of: Wall Walk x 2 Alt TGU x 4 3pt PVC Hinge x 8 Workout

Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 8 Hang from Bar x 30 seconds

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 Row 250m Then 2 Rounds of: Squat to Stand x 3 Prisoner Good Morning x 5 Air Squat x 7 Workout of the

Warm Up Run or Row 250m Then 2 Rounds of: Jumprope 60 seconds Walking Lunge x 50ft FLR x 30 seconds Workout of the Day