Workout of the Day

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Inchworm x 3 Squat to Stand x 6 SA KB Front Rack + OH Carry

Warm Up Jumprope 3 minutes Then 2 Rounds with PVC of: Dislocate x 10 Good Morning x 10 OHS x 10 Then 2 Rounds of:

Warm Up Jumprope 3 minutes Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per KB Front Rack &

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