Workout of the Day

Workout of the Day In teams of 3, complete the following: Row 1000m Thruster x 50 (45/35) Pull Up x 30 Immediately followed by… Row

Warm Up Row or Assault Bike 20/15 Cals Then, 2 Rounds: Deadhang from Bar or Rings x 30 seconds Alternating Reverse Lunge x 20 steps

Warm Up Row 250m Then, 2 Rounds of: Dislocate x 6 Good Morning x 6 OH Squat x 6 Burpee to 6” Target x 6

Warm Up Row 250m Then, 2 Rounds: Ring Row x 10 Ring Push Up x 10 Alternating Box Step Up x 10 Workout of the

Warm Up Run or Row 250m Then, 2 Rounds: Jump Rope x :30 Bar Tap x 10 Wall Walk x 2-3 Workout of the Day

Warm Up Jump Rope 3 minutes Dynamic Hip Mobility Then: Air Squat x 10 Scap Push Up x 10 Back Squat x 10 T-Push Up