Workout of the Day

Warm Up Run 400m Dynamic Drills Then 2 Rounds of Cindy: Pull Up x 5 Push Up x 10 Squat x 15 Workout of the

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Scap Push Up x 5 Box Jump/Step Down x 5 SA KB Press x

Warm Up In teams of 3, complete 3 rounds each of: Partner A –  Row 200m Partner B – FLR Partner C – Hang from

Warm Up Jumprope 3 minutes Then 2 Rounds of: Alt Reverse Lunge x 10 Seated Wallslide x 10 Ring Row x 10 Workout of the

Warm Up Row 250m Then 2 Rounds of: Walking Lunge x 1 length Scap Pull Up x 5 Dislocate x 10 Workout of the Day

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