Workout of the Day

Warm Up Row 2 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Walking Lunge x 50ft Workout of the Day A. 4 Sets

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Walking Lunge x 50ft Wall Walk x 2 Workout of the

Warm Up Row or Run 250m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 6 @ 30X1 Dislocate x 10 Workout of

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Bar Tap x 10 SA Bottoms Up KB Carry x 50ft

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Dislocate x 10 T Push Up x 10 3pt PVC Hinge x 10 Workout of

Workout of the Day In teams of 6, with only 2 partners at each station and only 1 person working at a time, complete as