Workout of the Day

Warm Up Row 250/200m (No Straps) Then 2 Rounds of: Inchworm x 3 Squat to Stand x 5 Box Jump/Step Down x 7 Front Rack

Warm Up 3 Rounds of: Run 150m Jumprope 30 seconds Bottom of Goblet Squat Hold x 60 seconds Ankle and Hip Mobility Workout of the

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 10 Burpee Broad Jump x 50ft Workout of the Day A. 3

Warm Up Run 250m Then 2 Rounds of: Dislocate x 10 T Push Up x 10 SA Bottoms Up KB Carry x 50ft per Workout

Warm Up Jumprope 2 minutes Then 2 Rounds of: Scap Push Up x 5 Walking Lunge x 50ft Bear Crawl x 50ft Scap Pull Up

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 12/10 Cals (No Straps) Partner B – Active Hang from