Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per T Push Up x 10 Workout

Warm Up Row 250/200m Then 2 Rounds of: Squat to Stand x 3 Prisoner Good Morning x 5 Box Jump/Step Down x 7 Workout of

Warm Up 2 Rounds of: Row 250/200m No Straps Jumprope 30 seconds Deadhang 30 seconds Ankle & Hip Mobility Then 2 Rounds of: Goblet Squat

Warm Up In teams of 3, complete 2 Rounds each of: Row 250/200m Scap Push Up x 5 + Active Hang from Pull Up Bar

Warm Up Jumprope 3 minutes Then 2 Rounds of: TGU x 2 per Scap Push Up x 10 Workout of the Day A. 4 Sets

Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in