Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Half Kneeling Single Arm

Workout of the Day In teams of 2, partners alternate 2 minute rounds to complete as many reps as possible in 20 minutes (5 Rounds

Warm Up Row or Assault Bike 2 minutes Then 2 Rounds of: Walking Lunge 50ft SA Ring Row x 5 per SA Front Rack KB

Warm Up Row or Assault Bike 2 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Hi/Lo Plank 30 Seconds Wall Walk x 1

Warm Up Jumprope 3 minutes Ankle and Hip Mobility Then 2 Rounds of: Scap Pull Up x 5 Squat to Stand x 5 Front Squat

Warm Up Jumprope 3 minutes Then 2 Rounds of: SA Ring Row x 5 per @ 2011 T Push Up x 10 Air Squat x