Workout of the Day

Warm Up Row 250m Then 2 Rounds of: Bar Tap x 5 Squat to Stand x 5 Dislocate x 5 OHS x 5 Workout of

Warm Up Run 250m Then 2 Rounds of: Walking Lunge x 1 length Bear Crawl x 1 length Jumprope Singles x 60 seconds Workout of

Warm Up Row or Bike 2 minutes Then 2 Rounds of: Bar Tap x 10 Squat to Stand x 5 Wall Walk x 2 Workout

Warm Up Jumprope 3 minutes Group Dynamic Drills Split Jerk Instruction Workout of the Day A. Every 90 seconds, for 9 minutes (6 Sets) Split

Warm Up Row or Bike 3 minutes Then 2 Rounds of: Dislocate x 10 Bar Tap x 10 Walking Lunge x 1 length Workout of

Workout of the Day In teams of 3, with only 1 teammate per station, complete as many rounds and reps as possible in 30 minutes