Workout of the Day

Warm Up 3 Rounds of: Run 150m Air Squat x 15 Scap Pull Up x 10 Workout of the Day “Badger” In honor of Navy

Warm Up 2 Rounds of: Run 150m Jump Rope x 30 (doubles or singles) Back Squat x 10 (bar only) Burpee to a 6” Target

Workout of the Day In teams of 3, complete 4 Rounds for time of the following: Row 20 Cals Wallball x 20 (20/14lbs to 10/9′

Warm Up 2 Rounds of: Bike 12/8 Cals SL Box Step Up x 10/per Shoulder Taps from Plank x 20 Active Hang from Rings x

Warm Up Row or Bike 2 minutes Then, 2 Rounds: Double KB Front Racked Reverse Lunge x 16 steps Double KB Thruster x 8 “Tall”

Warm Up Run 400m or Assault Bike 20/15 Cals 2 Rounds: Dislocate x 10 Good Morning x 10 2 Rounds: T Push Up x 10