Workout of the Day

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

Warm Up Run 400m or Row 500m Then 2 Rounds of: Wall Walk x 2 Alt TGU x 4 3pt PVC Hinge x 8 Workout

Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 8 Hang from Bar x 30 seconds

Workout of the Day In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30