Justin

Warm Up Run 250m Then 2 Rounds of: TGU x 2 per T Push Up x 8 Workout of the Day A. 3 Sets A1: CGBP x 6-8 @ 21X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds B. 3 Sets B1: Active Arch Row x 6-8 @ […]

Warm Up Jumprope 3 minutes Then 2 Rounds of: SA KBS x 5 per SA KB Push Press x 5 per Scap Pull Up x 5 Workout of the Day A. 3 Sets A1: Strict Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60

Warm Up Row or Assault Bike 2 minutes Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 3011 SA Ring Row x 4 per @ 2011 Burpee Broad Jump x 1.1 Workout of the Day A. 4 Sets A1: Back Squat x 8 @ 30X1 – Rest 60 seconds A2: Powell

Workout of the Day In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – Run 250m Station 2 – 1 Round of “Nate” Station 3 – 1 Round of “Cindy” Station 4 – 20/15 Cals Assault Bike or Row

Warm Up Row 250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 2011 Workout of the Day A. 4 Sets A1: Double KB Front Squat x 6-8 reps @ 7711 – Rest 60 seconds A2: SA Seated Press x 6-8 per @ 21X1 – Rest 60

Warm Up Row 500/450m Then 2 Rounds of: Squat to Stand x 5 SA OH Carry x 50 ft Left Prisoner Good Morning x 7 SA OH Carry x 50 ft Right Workout of the Day A. 5 Sets Segmented Clean Deadlift x 3-4 – Pause for 2-3 seconds in the following positions: 2″ off

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Scap Pull Up x 10 T Push Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 8 @ 21X1 – Rest 60 seconds A2: Hollow Tuck to Extension x 30-45 seconds – Rest 60 seconds B. 2 Sets B1:

Warm Up In teams of 3, complete 2 Round each of: Partner A – Row 250/200m (No Straps) Partner B – Jumprope Singles Partner C – Alt Box Step Up Rotate stations when the rowing partner has completed the distance. Workout of the Day A. 10 minutes @ 85% of: Double Under x 30 SA

Warm Up Row or Run 250m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 3011 Dislocate x 10 Workout of the Day A. 4 Sets A1: Back Squat x 8 @ 30X1 – Rest 60 seconds A2: DB External Rotation x 8-10 per @ 2020 – Rest 60 seconds B.

Workout of the Day In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 2 (Strict if possible) HSPU x 4 (Strict if possible) KBS x 8 (70/44) Rest 5 minutes, then: In teams of 2, alternate full rounds to complete as