Workout of the Day

Warm Up Row 500/450m Then 2 Rounds of: Scap Pull Up x 10 SA Bottoms Up KB Carry 90/90 x 50ft per Workout of the

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Dislocate x 10 3pt PVC Hinge x 10 SA OH Walking Lunge x 50ft per

Warm Up Jumprope 3 minutes Then 2 Rounds of: T Push Up x 10 KB Front Rack & OH Carry x 50ft per Workout of

Warm Up Jumprope 3 minutes Then 2 Rounds of: Wall Walk x 2 Hang from Bar 30 seconds Workout of the Day A. 3 Sets

Warm Up Jumprope 3 minutes Then 2 Rounds of: SA OH Walking Lunge x 50ft per SA Ring Row x 5 per @ 2011 A.

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: SA KB Front Rack & OH Carry x 50ft per Alt Box Step Up/Step Down