Workout of the Day

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

Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Elbow Rotations x 5 per Front Squat x 5 @

Workout of the Day In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of: SA

Warm Up Run 400m Then 2 Rounds of: Walking Lunge x 50ft T Push Up x 10 Workout of the Day A. 4 Sets A1: