Workout of the Day

Warm Up Run 400m Then 2 Rounds of: Dislocate x 10 T Push Up x 10 Bar Tap x 10 Workout of the Day A.

Warm Up Row 250m Then 2 Rounds of: TGU x 2 per Good Morning x 10 Workout of the Day A. 4 Sets A1: Snatch

Warm Up Jumprope 3 minutes Then 2 Rounds of: Single Arm Bottoms Up KB Carry x 1 length per Wall Walk x 2 Burpee Broad

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run or Row 250m Partner B – Hang from Pull Up

Warm Up Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 @ 31X1 (45/35lbs) T Push

Workout of the Day In teams of 2, alternate movements to complete as many rounds and reps as possible in 15 minutes of: Muscle Up