Justin

Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 35 minutes of: Double Under x 150 Row 100 Cals Wallball x 60 (20/14lbs to 10/9′ target) Muscle Up x 15

Warm Up Run 250m Then 2 Rounds of: T Push Up x 10 Walking Lunge x 50ft Scap Pull Up x 10 Workout of the Day A. 4 Sets A1: Wtd. Walking Lunge x 12-16 steps – Rest 60 seconds A2: Wtd Pull Up x 3-4 @ 20X1 OR 2-3 Negatives @ 70A1 – Rest

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Squat to Stand x 5 Dislocate x 10 OHS x 10 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) Hang Power Snatch (Mid Thigh) x 3 + 1 OHS @ 31X1 B. 5 Sets – Deadlift @ 31X1 – see the

Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 8 @ 20X1 SA Bottoms Up KB Carry x 50ft per Workout of the Day A. 4 Sets A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds A2: FLR on Rings x 30-45 seconds –

Warm Up Row 250/200m (No Straps) Then 2 Rounds of: Squat to Stand x 3 Prisoner Good Morning x 6 Bear Crawl x 50ft Workout of the Day A. Complete 10 reps of HSPU Negative @ 50A1 B. 10 minutes @ 85% of: Row 15 strokes HSPU x 10 OR Max reps in 45 seconds.

Warm Up 2 Rounds of: Row 200/150m (No Straps) Wall Walk x 2 T Push Up x 10 Workout of the Day A. 4 Sets A1: Press x 6-8 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds B. 3 Sets B1: SA Bent Row x 6-8 per

Workout of the Day In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of: Muscle Up x 3/2 (Strict if possible) HSPU x 6/4 (Strict if possible) Row 12/10 Cals Rest 6 minutes, then: In teams of 2, alternate full rounds to complete as many

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run/Row 200m Partner B – Hang from Pull Up Bar Partner C – FLR on Floor -Rotate stations when the rowing/running partner has completed the 200m. Workout of the Day A. 3 Sets Rope Climb x 1-2 (legless if possible) TGU

Warm Up Jumprope 3 minutes Then 2 Rounds of: TGU x 2 per Prisoner Good Morning x 10 Hang from Pull Up Bar 30 Seconds Workout of the Day A. 4 Sets A1: Halting Snatch Deadlift x 5 – Rest 60 seconds A2: Powell Raise x 6-8 per @ 2020 – Rest 60 seconds B.

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 10 Squat to Stand x 5 Burpee Broad Jump x 3 Workout of the Day A. 3 Sets A1: Pull Up (Pronated) x max reps – Rest 90 seconds A2: Chin Up (Supinated) x max reps – Rest 90 seconds -We need to