Workout of the Day

Warm Up Row 30/25 Cals Then 2 Rounds Dislocate x 10 Good Morning x 10 OHS x 10 A. Every 90 seconds, for 9 minutes

Warm Up Row or Assault Bike 2 minutes Then 2 Rounds of: Prisoner Good Morning x 10 T Push Up x 10 Alt Box Step

Warm Up Row 2 minutes Then 2 Rounds of: Walking Lunge x 50ft SA OH Carry x 50ft per Wall Walk x 2 Workout of

Workout of the Day In teams of 2 or 3, complete as many rounds and reps as possible in 30 minutes of: Row, Ski, or

Warm Up Row 250m (No Straps) Then 2 Rounds of: SA KB Front Rack Carry x 100ft per Bear Crawl 50ft Workout of the Day

Warm Up Row 250m (No Straps) Then 2 Rounds of: TGU x 2 Per SA Ring Row x 5 per @ 2011 Workout of the