Workout of the Day

Warm Up Run 400m or Row 500m Then 2 Rounds of: Walking Lunge x 50ft Supinated Hang 30 seconds 3pt PVC Hinge x 10 Workout

Warm Up Row or Bike 2 minutes Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 Air Squat x 10

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250m (No Straps) Partner B – TGU x 1 per

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 15/12 Cals (No Straps) Partner B – Jumprope Singles Partner

Warm Up Run or Row 250m Then 2 Rounds of: Prisoner Good Morning x 5 SA Ring Row x 5 @ 2011 SA OH Walking

Workout of the Day In teams of 3, complete 4 rounds each of: Run 400m, Row 500m, or Assault Bike 25/20 Cals 15 Goblet Squats