Workout of the Day

Warm Up Row or Run 250m Then 2 Rounds of: TGU x 2 per Deadhang 30 seconds Workout of the Day A. 4 Sets A1:

Warm Up Row or Assault Bike 3 minutes Group PVC Drills 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Then

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

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 Bear Crawl x 50ft Workout

Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 @ 20X1 (45/35lbs) Bar Tap x

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