Workout of the Day

Warm Up Run or Row 250m Then 2 Rounds of: Wallslide x 10 3pt PVC Hinge x 10 T Push Up x 10 Workout of

Warm Up Jumprope 3 minutes Then 2 Rounds of: SA Ring Row x 5 per @ 2011 T Push Up x 10 SA Bottoms Up

Warm Up Row 300/250m Ankle and Hip Mobility Then 2 Rounds of: Dislocate x 10 OHS x 10 Burpee Broad Jump x 1.1 Workout of

Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row/Run 250m (1 of each) Partner B – Hi/Lo Plank Partner

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 15/12 Cals Partner B – Medball Squat x 10 +