Workout of the Day

Warm Up Row 250m (No Straps) Then 2 Rounds of: TGU x 2 Per SA Ring Row x 5 per @ 2011 Workout of the

Warm Up Row or Assault Bike 2 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the

Warm Up Run or Row 250m Then 2 Rounds of: Wall Walk x 1 Hang from Bar 30 seconds Alt Cossack Squat x 10 Workout

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 3 Prisoner Good Morning x 6 Bar Tap x 9 Workout of

Workout of the Day   In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250/200m Partner B – FLR on Floor Partner C –