Workout of the Day

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Cat Cow x 5 Prone Kneeling T Spine Rotation x 5 per Half Kneeling SA

Workout of the Day In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of: Muscle

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run/Row 250m Partner B – Bar Tap x 10 + FLR

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Inchworm x 3 Squat to Stand x 6 SA KB Front Rack + OH Carry

Warm Up Jumprope 3 minutes Then 2 Rounds with PVC of: Dislocate x 10 Good Morning x 10 OHS x 10 Then 2 Rounds of:

Warm Up Jumprope 3 minutes Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per KB Front Rack &