Workout of the Day

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

Warm Up In teams of 3, complete 2 Rounds each of: Run/Row 250m Hang from Pull Up Bar Hi/Lo Plank Workout of the Day A.