Workout of the Day

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…

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Dislocate x 10 T Push Up x 10 Bar Tap x 10 Workout of the

Warm Up Row 300/250m (No Straps) Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 7 @ 30X1 Scap Pull Up x 5

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Squat to Stand x 5 Burpee Broad Jump x 3 Then 2 Rounds of: Hang

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Walking Lunge x 50ft Prisoner Good Morning x 10 Bear Crawl x 50ft

Workout of the Day In teams of 3, complete as many reps as possible. With a continuous running clock: 0:00 – 12:00 Row 2k (split