Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 1 length Burpee Broad Jump x 1 length Row 15 Strokes Workout of

Warm Up Row,Run, or Bike 2 minutes Then 2 Rounds of: Walking Lunge x 1 length Squat to Stand x 5 Bear Crawl x 1

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Seated Wallslide x 5 @ 3030 T Push Up x 10 SA KBS x

Warm Up Row 250m Then 2 Rounds of: Dislocate x 10 OHS x 10 Scap Pull Up x 10 Workout of the Day A. 3

Warm Up Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 SA Bottoms Up 90 Degree

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