Workout of the Day

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

Warm Up Jumprope 3 minutes Then 2 Rounds of: T Push Up x 10 Bar Tap x 10 Alt Box Step Up x 10 (24/20″)

Warm Up Row or Assault Bike 3 minutes Ankle and Hip Mobility Then 2 Rounds of: Prisoner Good Morning x 5 Squat Jump x 5

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