Workout of the Day

Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 8 @ 20X1 SA Bottoms Up KB

Warm Up Row 250/200m (No Straps) Then 2 Rounds of: Squat to Stand x 3 Prisoner Good Morning x 6 Bear Crawl x 50ft Workout

Warm Up 2 Rounds of: Row 200/150m (No Straps) Wall Walk x 2 T Push Up x 10 Workout of the Day A. 4 Sets

Workout of the Day In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of: Muscle

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run/Row 200m Partner B – Hang from Pull Up Bar Partner

Warm Up Jumprope 3 minutes Then 2 Rounds of: TGU x 2 per Prisoner Good Morning x 10 Hang from Pull Up Bar 30 Seconds