WORKOUT OF THE DAY

CONDITIONING

In pairs, 3 rounds for time of:

400m Run together

20 Ring Rows

12 Over your Partner Burpees

OPTIONAL MOBILITY

3 rounds of:

5 Inch worms

5 Sumo Inch worms

10 Scorpions

5 minute Squat

1 minute Couch stretch on each leg

1 minute Pigeon on each leg

OPTIONAL BODYBUILDING

3 sets of:

10 Arnold presses

10 Lateral raises

3 sets of:

10 Barbell rows

10 Diamond Push-ups

2 rounds each of:

21s (Curls)

Pronated and Supinated

OPTIONAL ZUU

with a friend

3 rounds each, alternating full rounds of:

10m Bear Crawl

10 Frogs

10 Xplodes

3 rounds for time of:

30 Rhino steps

100m Run

12 Half Hindus

3 rounds each, alternating complete rounds, of:

10 Half hindus

20 Komodo hands