Workout of the Day

Warm Up Run or Row 250m Then 2 Rounds of: Scap Push Up x 10 TGU x 1 per (SLOW) Workout of the Day A.

Warm Up Jumprope 3 minutes Then 2 Rounds of: Burpee Broad Jump x 3 TGU x 2 per Wall Walk x 1 Workout of the

Warm Up Row or Bike 2 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 Scap Pull

Workout of the Day In teams of 4, work together to complete as many rounds and reps as possible in 30 minutes of: Station 1

Warm Up Row or Run 250m Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 SA OH Carry x 100ft

Warm Up Row or Run 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Dislocate x 10 Supinated Grip Bar Tap x 10