Workout of the Day

Warm Up Ankle, Hip, and Front Rack Mobility In teams of 3, complete 2 Rounds each of: Partner A – Run/Row 250m Partner B –

Warm Up Row 20/15 Cals (No Straps) Then 2 Rounds of: Hang 30 seconds Wall Walk x 2 TGU x 1 per (SLOW) Workout of

Warm Up Jumprope 3 minutes Then 2 Rounds of: Lying External Rotation x 8-10 per @ 2020 SA Push Press x 5 + 50ft OH

Workout of the Day In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 15/12 Cals (No Straps) Partner B – TGU x 1

Warm Up Run, Row, Bike, or Ski 2 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Then 2