Workout of the Day

Warm Up Row 30/20 Cals Ankle and Hip Mobility Then 2 Rounds of: Elbow Rotation x 10 (5 per) Front Squat x 5 (45/35lbs) Deadhang

Warm Up In teams of 2, partners alternate sets of 20 to complete 40 total Jumping Jacks Then, In teams of 2, partners alternate reps

Warm Up Jumprope 3 minutes Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Half Kneeling Single Arm

Workout of the Day In teams of 2, partners alternate 2 minute rounds to complete as many reps as possible in 20 minutes (5 Rounds

Warm Up Row or Assault Bike 2 minutes Then 2 Rounds of: Walking Lunge 50ft SA Ring Row x 5 per SA Front Rack KB

Warm Up Row or Assault Bike 2 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Hi/Lo Plank 30 Seconds Wall Walk x 1