Workout of the Day

Warm Up In teams of 3, complete 2 Rounds each of: Run/Row 250m Hang from Pull Up Bar Hi/Lo Plank Workout of the Day A.

Warm Up Run 400 or Row 500m Then 2 Rounds of: T Push Up Dislocate x 10 Good Morning x 10 OHS x 10 Workout

Warm Up Row or Assault Bike 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Scap Pull Up x 10 Front Squat

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: