Workout of the Day

Warm Up Row or Bike 3 minutes Then 2 Rounds of: Deadhang to Active Arch x 5 Dislocate x 10 OHS x 15 Group Snatch

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Seated Wallslide x 10 T Push Up x 10 Ring Row x 5 Workout of

Warm Up Row 250m Then 2 Rounds of: Inchworm x 3 Squat to Stand x 6 Russian KBS x 9 Workout of the Day A.

Warm Up Run or Row 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 6 @ 20X1 Box

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

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row or Run 250 Partner B – Deadhang from Pull Up