Workout of the Day

Warm Up 2 Rounds: Run 150m SA Farmers Carry x 50ft/per Bar Tap x 10 Workout of the Day A. 3 Sets: A1: Strict Pronated

Warm Up Run or Row 250m Dynamic Squat Mobility Then, 2 Rounds: Front Squat x 5 (Barbell only) Back Squat x 5 (Barbell only) Scap

Workout of the Day “Nate” for One Summit Complete as many rounds and reps as possible in 20 minutes: Ring Muscle Up x 2 Handstand

Warm Up Row or Bike 2 minutes Then, 2 Rounds: Box Jump Step Down x 10 Bar Tap x 10 Wall Walk x 2 Workout

Warm Up Row or Ski 90 seconds (:30 easy, :30 moderate, :30 hard) Then, 1 Round: (PVC Only) Good morning x 10 Dislocate x 10

Warm Up Row or Bike 2 minutes 2 Rounds: SA KB Front Squat x 5 + SA KB Push Press x 5 + SA KB