Workout of the Day

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

Warm Up Row 2 minutes (No Straps) Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Then 2

Workout of the Day In teams of 2, partners alternate MOVEMENTS to complete as many rounds and reps as possible in 12 minutes of: Double

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Walking Lunge x 50ft Workout of the Day A. Every 4