Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Dislocate x 10 OHS x 15 Workout of the Day A.

Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Dislocate x 10 Half Kneeling SA KB Press x 8 per Workout of

Warm Up Row 250m Then 2 Rounds of: Squat to Stand x 5 Inchworm x 3 Wall Walk x 1 Workout of the Day A.

Warm Up Jumprope 3 minutes Then 2 Rounds of: Goblet Squat x 8 @ 30X1 Bar Tap x 10 Workout of the Day A. 4

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 Rounds each of: Partner A – Row 200m Partner B – Run 150m Partner C – Alt