Workout of the Day

Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds of: Prisoner Good Morning x 5 Alt Cossack Squat x 10 Burpee Broad Jump

Warm Up Jumprope 3 minutes Then 2 Rounds of: TGU x 2 per Hang fromBar  30 seconds Workout of the Day A. 3 Sets A1:

Warm Up Run 250m Then 2 Rounds of: Dislocate x 10 T Push Up x 10 3pt PVC Hinge x 10 Then Standing YTW x

Workout of the Day In teams of 2 or 3, complete as many reps as possible of: With a continuous running clock: 0:00 – 12:00

Warm Up Jumprope 3 minutes Then 2 Rounds of: Inchworm x 5 Alt Box Step Up x 10 Front Rack & OH Carry x 60ft

Warm Up Row 20/15 Cals Then 2 Rounds of: Squat to Stand x 5 Burpee Broad Jump x 3 Wall Walk x 1 Workout of