Workout of the Day

Workout of the Day In teams of 4, complete 3 sets each of: Row 30 calories KBS x 30 (53/35) Wallball x 30 (20/14lbs to

Warm Up Run 250m Then 2 Rounds of: Scap Push Up x 10 Bar Tap x 10 Walking Lunge x 50ft Workout of the Day

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 12/10 Cals Partner B – FLR on Floor Partner C

Warm Up Run or Row 250m Then 2 Rounds of: Bear Crawl x 50ft Supinated Ring Row x 5 Walking Lunge x 50ft Dislocate x

Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft SA KBS x 10 per Ring Row x 5 @ 2111 Workout

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Bar Tap x 10 Row 15 Strokes FLR on Floor x