Workout of the Day

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Squat to Stand x 5 Burpee Broad Jump x 3 Then 2 Rounds of: Hang

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Walking Lunge x 50ft Prisoner Good Morning x 10 Bear Crawl x 50ft

Workout of the Day In teams of 3, complete as many reps as possible. With a continuous running clock: 0:00 – 12:00 Row 2k (split

Warm Up Row or Bike 2 minutes Then 2 Rounds of: Alternating Box Step Up x 10 Hi/Lo Plank x 60 seconds Workout of the

Warm Up Run or Row 250m Then 2 Rounds of: Squat to Stand x 5 SA DB OH Walking Lunge x 50ft Burpee x 5

Warm Up Row or Assault Bike 2 minutes Then 2 Rounds of: Dislocate x 10 Scap Push Up x 10 SA Ring Row x 5