Workout of the Day

Workout of the Day In teams of 5, with only 1 teammate allowed per station, complete as many rounds and reps as possible in 30

Warm Up Row 2 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Squat to Stand x 3 Wall Walk x 1 (SLOW) Workout

Warm Up Row 250m (No Straps) Then 2 Rounds of: Squat to Stand x 10 Scap Pull Up x 10 Workout of the Day A.

Warm Up Run 400m or Row 500m Then 2 Rounds of: SA Ring Row x 5 per @ 2011 OHS x 10 w/pvc Workout of

Warm Up Row 25/20 Cals Then 2 Rounds of: Dislocate x 10 OHS x 10 Broad Jump x 1.1 Workout of the Day A. Every

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Prisoner Good Morning x 6 Squat to Stand x 4 Wall Walk x 2 (SLOW)