Workout of the Day

Workout of the Day In teams of 3, with only 1 teammate per station, complete as many rounds and reps as possible in 30 minutes

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 2011 Workout of the

Warm Up Run, Row, or Bike 2 minutes Then 2 Rounds of: Alt TGU x 4 Squat to Stand x 8 Bar Tap x 12

Warm Up Jumprope 3 minutes Then 2 Rounds of: Seated Wallslide x 10 3pt PVC Hinge x 10 Ring Support Hold x 10-15 seconds Workout

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 15/12 Cals Partner B – Scap Pull Up x 10

Warm Up Row or Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Thruster x 10 (45/35lbs) Bar Tap x 10 Workout