Workout of the Day

Warm Up Row or Run 250m Then 2 Rounds of: Scap Pull Up x 10 T Push Up x 10 Bar Tap (Kip) x 10

Workout of the Day In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of: Muscle

Warm Up Jumprope 3 minutes Then 1 Round of: Squat to Stand x 5 Good Morning x 10 OHS x 10 Ankle, Hip, and Front

Warm Up Run or Row 250m Then 2 Rounds of: Walking Lunge x 1 length Wall Walk x 2 Scap Pull Up x 5 Workout

Warm Up Jumprope 3 minutes Then 2 Rounds Dislocate x 10 Seated Wallslide x 10 Deadhang from Pull Up Bar x 30-45 seconds Workout of

Warm Up Row 300m Dynamic Drills Ankle & Hip Mobility Then 2 Rounds of: Goblet Squat x 10 @ 31X1 T Push Up x 10