Workout of the Day

Warm Up Row or Bike 3 minutes Then, 2 Rounds: SA Half Kneeling Press x 6/per Prisoner Good Morning x 6 Hi/Lo Plank x 30

Warm Up Row, Bike, or Ski 2 minutes Then, 2 Rounds of: Prisoner Good Morning x 10 Box Jump/Step Down x 5 FLR x 30

Warm Up Jumprope 3 minutes Then 2 Rounds of: Wall Walk x 2 SA OH Carry x 50ft per Row 15 Strokes Workout of the

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250m Partner B – Run 250m Partner C – Scap

Warm Up Run or Row 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 7 @ 32X1 (45/35lbs) SA Bottoms

Workout of the Day In teams of 2 or 3, alternate full rounds to complete as many rounds and reps as possible in 15 minutes