Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Burpee Broad Jump x 10m Scap Push Up x 10 Crab

Warm Up Run or Row 250m Then 2 Rounds of: Dislocate x 10 OHS x 10 T Push Up x 10 Bar Tap x 10

Warm Up In teams of 3, complete 3 Rounds each of: Partner A – Row 250/200m Partner B – Deadhang from Pull Up Bar Partner

Warm Up Run or Row 250m Group Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 5 @ 32X1

Workout of the Day In teams of 3, with only 1 person working at a time, partners alternate full rounds to complete as many rounds

Warm Up Run 400m Then 2 Rounds of: Dislocate x 10 T Push Up x 10 Bar Tap x 10 Workout of the Day A.