Workout of the Day

Warm Up Row, Bike, or Ski 2 minutes Ankle and Hip Mobility Then 2 Rounds of: Bar Tap x10 Goblet Squat x 8 @ 30X1

Warm Up 3 Rounds of: Jumprope 60 seconds Scap Pull Up x 5 SA DB OH Carry x 50ft per Workout of the Day A.

Warm Up Row 2 minutes (No Straps) Then 2 Rounds of: T Push Up x 10 SA Ring Row x 5 per @ 2011 3pt

Workout of the Day In teams of 2 or 3, complete as many rounds and reps as possible in 30 minutes of: Row or Bike

Warm Up Row 250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA Bottoms Up KB Carry 90/90 x 50ft per Scap Pull

Warm Up Run 250m Then 2 Rounds of: SA OH Carry x 50ft per Prisoner Good Morning x 5 Alt Box Step Up x 10