Workout of the Day

Warm Up Row 300m (No Straps) Then 2 Rounds of: FLR on Floor x 30 seconds Alt Box Step Up x 10 Scap Pull Up

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 T Push Up x 10 SA Ring Row x 5 per @ 2011

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/Run 250m Partner B – Deadhang 30 seconds + FLR on

Warm Up Jumprope/Row/Bike 3 minutes Then 2 Rounds of: T Push Up x 10 3pt PVC Hing x 8 Squat to Stand x 6 A.

Warm Up Run 400m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 5 @ 30X1 Box Jump/Step Down x 3 Workout of