Workout of the Day

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row or Run 200m Partner B – Alt Step Up (24/20)

Warm Up Run 250m Dynamic Drills Then 2 Rounds of: KBS x 9 Squat to Stand x 6 Wall Walk x 3 Workout of the

Warm Up Row 250m Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 Scap Pull Up x 10 Workout of the Day A.

Warm Up Run or Row 250m Then 2 Rounds of: Inchworm x 3 SA KBS x 6 per Workout of the Day A. EMOM for

Warm Up Row 250m Dynamic Drills 2 Rounds of: Dislocate x 10 T Push Up x 10 Scap Pull Up x 10 Workout of the

Workout of the Day In teams of 4, complete 3 sets each of: Row 30 calories KBS x 30 (53/35) Wallball x 30 (20/14lbs to