Workout of the Day

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

Warm Up Row 2 minutes (No Straps) Then 2 Rounds of: YTW x 5 T Push Up x 10 Scap Pull Up x 5 Workout

Warm Up Row, Bike, or Ski 2 minutes Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 6 @ 30X1 Alt Box Step

Warm Up Row or Bike 3 minutes Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 Hi/Lo Plank 30 seconds

Warm Up Jumprope 3 minutes Then 2 Rounds of: SA Farmer Carry 100ft per Wall Walk x 2 Row 15 Strokes Workout of the Day