Workout of the Day

Warm Up Row or Run 250m Then 2 Rounds of: YTW x 10 SA Ring Row x 5 @ 2011 Workout of the Day A.

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Push Up x 10 SA KB Front Rack & OH Carry x 100ft per Workout

Warm Up Row or Bike 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Thruster x 10 (45/35lbs) Scap Pull Up x

Workout of the Day In teams of 2 or 3, with only 1 person working at a time, complete as many rounds and reps as

Warm Up Run 250m Then 2 Rounds of: Scap Pull Up x 5 T Push Up x 10 Air Squat x 15 Workout of the

Warm Up Row 2 minutes (No Straps) Then 2 Rounds of: Walking Lunge x 50ft Wall Walk x 2 Workout of the Day A. 3