Workout of the Day

For each circuit, perform 3 rounds of 15 reps: Circuit 1: kb swing med ball russian twist box jump Circuit 2: dips med ball slam kb goblet squat Circuit 3:...

4 rounds for time: run 400 m (.25 mi) 21 kb swing 12 pullup 21 dips 12 box jump

45 min as many rounds as possible: 10 burpee 10 pullup 20 jump squat 20 pushup one minute wall sit 10 chinup 20 jump lunge 20 dips one minute plank...

5 rounds for time: 20 box jump 20 kb swing 20 plyo box split jump 20 med ball slam 20 med ball russian twist 100 jump rope

Complete for time: run 1600 meters (1 mile) 100 jump rope 12 box jump run 1200 meters (.75 mile) 100 jump rope 12 box jump run 800 meter (.5 mile)...

45 minutes AMRAP: row 500 meters run 400 meters 300 meter assault bike 200 jump rope