Workout of the Day

Warm Up Run 250m Then 2 Rounds of: Squat to Stand x 5 Box Jump/Step Down x 5 Good Morning x 5 Workout of the

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Seated Wallslide x 10 Single Arm KB Thruster x 5 per Workout of

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run 150m Partner B – Row 150m Partner C – TGU

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

Workout of the Day In teams of three, complete five rounds for time of: Row 1000m Double Under x 90 Thruster x 60 (95/65) Box

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run 250m Partner B – Jumprope (Singles) Partner C – TGU