Workout of the Day

Warm Up Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 Broad Jump x 1.1 Workout

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run/Row 250m Partner B – FLR x 30 seconds + Jumprope

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Push Up x 10 SA KB Push Press x 5 + 5oft Carry (Left) SA

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 250m (No Straps) Partner B – FLR Partner C –

Warm Up Row or Run 2 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Dislocate x 10 OHS x 15 Workout of the