Workout of the Day

Workout of the Day A. 4 Sets: A1: RFESS x 8 per @ 3011 – Rest 10 seconds between legs and then Rest 45 seconds

Warm Up Run 400m Then, 2 Rounds: Figure Eight with PVC x 8 Tall Power Clean with PVC x 8 Power Clean with PVC x

Warm Up Row, Bike or Ski x 90 seconds (:30 easy/:30 moderate/:30 hard) Then, 2 Rounds of: Bar Tap or Knees to Elbow x 8

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′