Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Seated Wallslide x 10 3pt PVC Hinge x 10 Ring Support Hold x 10-15 seconds Workout

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

Warm Up Row or Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Thruster x 10 (45/35lbs) Bar Tap x 10 Workout

Workout of the Day In teams of 3, with only 1 partner working at a time, complete the following: Against a 40 minute running clock:

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row/Run 250m Partner B – TGU x 1 per Partner C

Warm Up Run, Row, or Bike 2 minutes Then 2 Rounds of: SA OH Walking Lunge x 50ft (Left) SA Ring Row x 5 per