Workout of the Day

Warm Up Row 250m Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 2011 Workout of the Day A.

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Prisoner Good Morning x 7 Squat to Stand x 5 Box Jump/Step Down x 3

Warm Up Run 250m Then 2 Rounds of: TGU x 2 per T Push Up x 8 Workout of the Day A. 3 Sets A1:

Warm Up Jumprope 3 minutes Then 2 Rounds of: SA KBS x 5 per SA KB Push Press x 5 per Scap Pull Up x

Warm Up Row or Assault Bike 2 minutes Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 3011 SA Ring Row

Workout of the Day In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30