Workout of the Day

Warm Up Run or Row 400m Then 2 Rounds of: Prisoner Good Morning x 5 YTW x 5 Hang 30 seconds Workout of the Day

Warm Up  Run or Row 250m Then 2 Rounds of: SA KB Front Rack & OH Carry x 50ft – Left Plate Hops x 30

Warm Up Row 400/300m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 6 @ 30X1 Hang from Bar 30 seconds Workout of

Workout of the Day In teams of 2,with only 1 person working at a time, complete as many rounds and reps as possible in 30

Warm Up Jumprope 3 minutes Then 2 Rounds of: SA Ring Row x 5 per @ 2011 Burpee Broad Jump x 3 Wall Walk x

Warm Up Run 250m Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 Squat Jump x 5 Then 2 Rounds