Workout of the Day

Warm Up Row 25/20 Cals Then 2 Rounds of: Dislocate x 10 OHS x 10 Broad Jump x 1.1 Workout of the Day A. Every

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Prisoner Good Morning x 6 Squat to Stand x 4 Wall Walk x 2 (SLOW)

Workout of the Day In teams of 4, with only 1 person at each station, complete 3 Rounds each for time of: Row 30 Cals

Warm Up 2 Rounds of: Jumprope 60 seconds Bar Tap x 10 Alt TGU x 4 Workout of the Day Workout 18.3 2 Rounds for

Warm Up Run 400m Then 2 Rounds of: Squat to Stand x 5 SA DB OH Walking Lunge x 50ft Left Squat Jump x 5

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Dislocate x 10 T Push Up x 10 Burpee Broad Jump x 1.1.1 Workout of