Workout of the Day

Warm Up Row, Bike, or Ski 2 minutes Ankle, Hip, Front Rack Mobility Then, 2 Rounds of: Double KB Front Squat x 8 @ 30X1

Warm Up Run or Row 250m Then, 2 Sets: Hang from Bar x 30 seconds OH + Farmers Carry x 50′ per Burpee Broad Jump

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