Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Seated Wallslide x 10 T Push Up x 10 Workout of the Day

Workout of the Day In teams of 3, with only 1 teammate per station, complete as many rounds and reps as possible in 30 minutes

Warm Up Run 250m Ankle and Hip Mobility Then 2 Rounds of: SA KB OH Walking Lunge x 50ft per SA Ring Row x 5

Warm Up Row 250/200m (No Straps) Then 2 Rounds of: Inchworm x 3 Squat to Stand x 5 Box Jump/Step Down x 7 Front Rack

Warm Up 3 Rounds of: Run 150m Jumprope 30 seconds Bottom of Goblet Squat Hold x 60 seconds Ankle and Hip Mobility Workout of the

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 10 Burpee Broad Jump x 50ft Workout of the Day A. 3