Workout of the Day

<p>7s </p><p>Hip halo </p><p><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">2-3 Sets of </span><a target="_blank" rel="noopener noreferrer" href=" Squat Skill Transfer Exercises</a><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">3x No Hands Front Squat</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">3x Front Squat</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">3x Pause Front Squat</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">3x 1 + ¼ Front Squat</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">3x In the Hole Front Squat</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">3x :10 Eccentric Squat</span></p>

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 In the Hole Front Squat @ 6.5/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 In the Hole Front Squat @ 7/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 In the Hole Front Squat @ 7.5/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 In the Hole Front Squat @ 8/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 In the Hole Front Squat @ 9/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 In the Hole Front Squat @ 9.5/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 In the Hole Front Squat @ 10/10 RPE</span></p>

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2023 BATTLE CANCER CHALLENGE</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Teams of 2</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">15:00 AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Partner 1: 250/200m Row</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Partner 2: 200m Run</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">100 Double Unders (split between partners – you go/I go)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">15 Synchro Toes to Bar</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">20 Strict Handstand Pushups (split between partners – you go/I go)</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*On round 1, P1 will Row and P2 will Run. Once completed, teams will move to double unders. In the following round, P2 will row, and P1 will run.</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Scoring the Run/Row:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Row = 4 reps (every 50/40m = 1 rep)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Run = 4 reps (every 50m = 1 rep)</span></p>

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">FULL SEND FRIDAY!</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 Rounds</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8 Double Dumbbell Hang Cleans (2×50/35)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8 Chest to Bar Pull Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8 Box Jumps (24/20)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-rest until minute 8-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 Rounds</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8 Double Dumbbell Push Jerks (2×50/35)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8 Toes to bar</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Shuttle Sprints (50ft)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-rest until minute 16-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 Rounds</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8 Double Dumbbell Hang Clean and Jerks (2×50/35)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Bar Muscle Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8 Box Jumps (24/20)</span></p>