Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 2011 Bear Crawl x 50ft

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 15/12 Cals Partner B – Bar Tap x 10 +

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 200m (No Straps) Partner B – 3pt PVC Hinge x

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Snatch Grip Push Press x 10 OHS x 10 Workout of the Day

Warm Up Run or Row 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 7 @ 32X1 (45/35lbs) Bar Tap

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