Workout of the Day

Warm Up Row 250m Then 2 Rounds of: Wall Walk x 2 Squat Jump x 4 Hollow Rock/Hold x 20 seconds Workout of the Day

Warm Up Run 250m Then 2 Rounds of: Squat to Stand x 3 Box Jump/Step Down x 3 Deadhang x 30 seconds Workout of the

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Goblet Squat x 7 @ 30X1 Bar Tap x 10 Workout of the Day

Workout of the Day In teams of 2, alternate movements to complete as many rounds and reps as possible in 12 minutes of: Row 250m

Warm Up Row 250m Then 2 Rounds of: Squat to Stand x 6 Good Morning x 8 T Push Up x 10 Workout of the

Warm Up Row 250m (No foot straps) Then 2 Rounds of: 30 seconds – Jumprope Singles – Left 30 seconds – Jumprope Singles – Right