Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 3 Prisoner Good Morning x 6 Deadhang from Pull Up Bar x

Warm Up Run or Row 250m Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Seated Wallslide x

Workout of the Day In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 14 minutes of:

Warm Up Row 25/20 Cals Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 2011 Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds PVC Drills Dislocate x 10 Good Morning x 10 Muscle Snatch x 10 OHS x 10 Workout

Warm Up Row or Run 250m Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Seated Wallslide x