Workout of the Day

Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds of: Seated Wallslide x 10 OHS x 10 Wall Walk x 2 Workout of

Warm Up Dynamic Drills Then 2 Rounds of: Single Under x 60 seconds FLR on floor x 60 seconds TGU x 2 per side Workout

Workout of the Day In teams of 4, complete 3 sets each of: Row 30 calories Wallball x 30 (20/14 to 10/9 target) KBS x

Warm Up Row 300m Dynamic Drills Then 2 Rounds of: Walking Lunge x 1 length KB Clean & Press x 5 per Workout of the

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Squat to Stand x 5 Box Jump/Step Down x 5 Workout of the Day

Warm Up Row 250m Dynamic Drills Ankle & Hip Mobility Then Goblet Squat x 10 @ 30X1 Burpee Broad Jump x 3 Workout of the