Workout of the Day

Warm Up Run or Row 250m Then 2 Rounds of: Squat to Stand x 10 Dislocate x 10 OHS x 10 Workout of the Day

Warm Up Run 400m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 5 @ 20X1 Bar Tap x 10 Workout

Warm Up 2 Rounds of: Scap Pull Up x 5 Dislocate x 10 SA Bottoms Up KB Carry x 30m per Jumprope 60 seconds Workout

Warm Up Jumprope 3 minutes Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per side Deadhang x 30

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

Warm Up In teams of 3, complete 2 sets each of: Partner A – Run/Row 250m (1 of each) Partner B – FLR on Floor