Workout of the Day

Warm Up Run or Row 250m Then 2 Rounds of: 3pt PVC Hing x 10 SA Ring Row x 5 per @ 2011 TGU x

Warm Up Row or Assault Bike 2 minutes Then 2 Rounds of: Scap Pull Up x 5 TGU x 1 per (SLOW) Workout of the

Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Goblet Squat x 8 @ 30X1 Bar Tap x 10 Workout of the

Workout of the Day In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30

Warm Up Row 250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA OH Carry x 50ft Hang 30 seconds Workout of the

Warm Up Row or Assault Bike 3 minutes Then 2 Rounds of: Prisoner Good Morning x 5 SA Farmer Carry x 100ft per Workout of