Workout of the Day

Warm Up Run 250m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 10 @ 30X1 T Push Up x 10 Bar Tap

Warm Up Row, Bike, or Ski 2 minutes Then 2 Rounds of: TGU x 2 per Hang from Bar 30 seconds Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: YTW x 5 SA Ring Row x 5 per @ 2111 Hi/Lo Plank 30 seconds Workout

Workout of the Day In teams of 3, complete the following: Row 1000m Thruster x 50 (45/35) Pull Up x 30 Immediately followed by… Row

Warm Up Row or Assault Bike 3 minutes Group Ankle Mobility Then 2 Rounds of: Heels Touching Plate Loaded Squat x 5 @ 3111 Hang

Warm Up Row, Bike, or Ski 3 minutes Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 SA Bottoms Up