Workout of the Day

Workout of the Day In teams of 3, with only 1 person working at a time, partners alternate full rounds to complete as many rounds

Warm Up Run 250m Then 2 Rounds of: Walking Lunge x 50ft Scap Pull Up x 10 Bear Crawl x 50ft 3pt PVC Hinge x

Warm Up Row 300/250m Then 2 Rounds of: Single Arm OH & Front Rack KB Carry x 60ft per Prisoner Good Morning x 5 Box

Warm Up Row 300/250m (No Straps) Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 Single Arm Ring Row x

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Bar Tap x 10 Alt Box Step Up/Step Down x 10 Workout of

Warm Up Jumprope 3 minutes Then 10 Alt TGU – smooth & steady Workout of the Day A. 4 Sets A1: CGBP x 4-6 @