Workout of the Day

Warm Up Run 250m 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Ankle and Hip Mobility Workout of the Day

Workout of the Day In teams of 3, complete the following for time: Row 1000m or Run 800m Alt DB Snatch x 40 (50/35lbs) Pull

Warm Up Row or Run 250m Then 3 Rounds of: TGU x 2 per Jumprope 30 seconds Workout of the Day A. Complete as many Double

Warm Up Row 250m (No Straps) Then 2 Rounds of: SA DB OH Walking Lunge x 50ft Left Prisoner Good Morning x 5 SA DB

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 YTW x 10 T Push Up x 10 Workout of the Day A.

Warm Up Row 15/12 Cals (No Straps) Then 2 Rounds of: Scap Push Up x 10 Deadhang x 30 seconds Single Under x 50 Workout