Workout of the Day

Warm Up Row 2 minutes (No Straps) Then, 2 Rounds: (PVC only) Dislocate x10 Good Morning x 10 Thruster x 10 Workout of the Day

Warm Up 2 Rounds: Assault Bike x :30 Shoulder Taps from Plank x 20 Bar Tap x 10 T-Spine Rotation x 5/per Workout of the

Warm Up Row or Bike 2 minutes Ankle, Hip, and Front Rack Mobility Then, 2 Rounds of: Front/Back Squat x 5 + Alternating Elbow Rotation

Workout of the Day In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 14 minutes of:

Warm Up Row, Bike, or Ski 2 minutes Then, 2 Rounds: T-Push Up x 10 Ring Row x 10 (alternate between pronated and supinated grip

Warm up Run or Row 250m Then, 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x10 Workout of the Day A. 3