Workout of the Day

Warm Up Row 250m Then 2 Rounds of: Prisoner Good Morning x 5 SA OH Walking Lung x 50ft per Workout of the Day A.

Warm Up Row 250m Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Ankle and Hip Mobility Workout of the

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250/200m (No Straps) Partner B – Jumprope Singles Partner C

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Seated Wallslide x 10 T Push Up x 10 Workout of the Day

Workout of the Day In teams of 3, with only 1 teammate per station, complete as many rounds and reps as possible in 30 minutes

Warm Up Run 250m Ankle and Hip Mobility Then 2 Rounds of: SA KB OH Walking Lunge x 50ft per SA Ring Row x 5