Workout of the Day

Warm Up Run 400m Then 2 Rounds of : Dislocate x 10 3pt PVC Hinge x 10 T Push Up x 10 Workout of the

Warm Up Jumprope 3 minutes Then 2 Rounds of: SA Bottoms Up 90/90 KB Carry x 50ft per Scap Push Up x 10 Workout of

Warm Up Row or Run 250m Ankle and Hip Mobility Then 3 Rounds of: Air Squat 5 @ 3511 Deadhang 30 seconds 1st set –

Workout of the Day In teams of 3, with only 1 person working at a time, partners alternate full rounds to complete as many rounds

Warm Up Run 250m Then 2 Rounds of: Walking Lunge x 50ft Scap Pull Up x 10 Bear Crawl x 50ft 3pt PVC Hinge x

Warm Up Row 300/250m Then 2 Rounds of: Single Arm OH & Front Rack KB Carry x 60ft per Prisoner Good Morning x 5 Box