Workout of the Day

Warm Up Run or Row 250m Ankle and Hip Mobility Then 2 Rounds of: Alt Elbow Rotation x 10 Front Squat x 5 @ 32X1

Workout of the Day Complete the following congo-line style in teams of 3, with each partner completing the following: For time: Row 1000 Meters Thruster

Warm Up Row 250m (No Straps) Then 2 Rounds of: Alt Box Step Up x 10 Ring Support Hold x 20 seconds SA Front Rack

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 Bar Tap x 10 Workout of the Day A.

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row/Run 250m (1 each) Partner B – Hang from Bar Partner

Warm Up Run or Row 250m Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Prisoner Good Morning