Workout of the Day

Warm Up Row or Assault Bike 3 minutes Then 2 Rounds of: SA Ring Row x 5 per @ 2011 Scap Push Up x 10

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: TGU x 2 per Wall Walk x 2 Burpee Broad Jump x 2 Workout of

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 T Push Up x 10 SA Bottoms Up KB Carry x 50ft per

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row/Run 250 (1 of each) Partner B – Alt. Box Step

Warm Up Run 250m Ankle and Hip Mobility Then 2 Rounds of: SA Front Rack Goblet Squat x 6 @ 30X1 – Left Deadhang 20

Workout of the Day In teams of 4, complete 3 sets each of: Row 30 calories KB Snatch x 30 (53/35lbs – switch hands every