Workout of the Day

a) mobility 4min
1min each
calf stretch
sumo squat stretch
samson stretch
lat stetch on box

b) warm up 6min
in teams of 2
2 rounds each
10 box step overs
10 med ball squats
10 ring rows
partner does bike*
*1st round arms only

c) team conditioning 35min
for time
100 box jump overs 60/50
1000m bike
100 wall ball 9/6
1000m bike
100 pull ups
1000m bike
100 wall balls 9/6
1000m bike
100 box jump overs 60/50