Workout of the Day

Warm Up Jump Rope 3 minutes Then, 2 Rounds: Prisoner Good Morning x 10 Shoulder Taps in Plank x 20 Supinated Hang x 20 seconds

Warm Up Run 250m Then, 2 Rounds: Walking Lunge x 20 steps SA Russian KBS x 5/per SA KB Push Press x 5/per Bar Tap

Warm Up Run or Row 250m Then, 2 Rounds: Ring Row x 10 (5 neutral/5 supinated) SA OH + Farmers Carry x 50′ per Broad

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

Warm Up Row 500m Then, 2 Rounds of: Wall Walk x 2-3 Scap Pull Up on Rings or Ring Kips x 10 Double KB Front

Warm Up Jump Rope 3 minutes Then, 2 Rounds: Good Morning x 5 Dislocate x 5 Halting Snatch Deadlift x 5 Tall Power Snatch x