Workout of the Day

Warm Up Run or Row 250m Then 2 Rounds of: 3pt PVC Hinge x 7 Squat to Stand x 5 Burpee Broad Jump x 3

Warm Up Jumprope 3 minutes Then 2 Rounds of: T Push Up x 10 Bar Tap x 10 Wall Walk x 1 Workout of the

Workout of the Day In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 SA Bottoms Up KB Carry x 50ft per Workout of the Day A.

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Squat to Stand x 5 Dislocate x 7 OHS x 9 Workout of the Day

Warm Up Row or Assault Bike 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Hang from Pull Up Bar x 60