Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 Supinated Hang 30 seconds Workout of

Warm Up Run, Row, Bike, Ski, or Jumprope for 3 minutes Then 2 Rounds of: 3pt PVC Hinge x 10 SA OH Walking Lunge x

Warm Up In teams of 2, partners alternate sets of 20 to complete 40 total Jumping Jacks Then, In teams of 2, partners alternate reps

Workout of the Day In teams of 3, complete 4 rounds each of: Run 400m, Row 500m, or Assault Bike 25/20 Cals 15 Goblet Squats

Warm Up Row 250m (No Straps) Then 2 Rounds of: Scap Pull Up x 5 Burpee Broad Jump x 3 Wall Walk x 1 Workout

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 10 Dislocate x 10 OHS x 10 Then 2 Rounds of: Snatch