Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of:  Walking Lunge x 50ft SA Ring Row x 5 per Workout of the Day A. 4

Warm Up Row or Run 250m Then 2 Rounds of: Dislocate x 10 OHS x 10 SA Bottoms Up KB Carry x 50ft per Workout

Workout of the Day In teams of 2 or 3, partners alternate full rounds to complete as many rounds and reps as possible in 15

Warm Up In teams of 3, complete 2 Rounds each of: Row/Run 200m Bar Tap x 10 + High/Low Plank Alt Step Up -Rotate stations

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Squat to Stand x 5 Box Jump/Step Down x 3 Wall Walk x 1 Workout

Warm Up Row 250m (No Straps) Ankle and Hip Mobility Then 2 Rounds of: Dislocate x 10 OHS x 10 Workout of the Day A.