Workout of the Day

Warm Up Row 250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per Group Ankle Mobility Workout of

Warm Up Jumprope 3 minutes Then 2 rounds of: Squat to Stand x 4 Prisoner Good Morning x 6 Alt. Box Step Up x 8

Warm Up Row 250m (No Straps) Ankle, and Hip Mobility Then 2 Rounds of: Goblet Squat x 5 @ 30X1 SA Ring Row x 5

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row/Run 250m (1 of each) Partner B – Hang from Pull

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 OHS x 10 T Push Up x 10 Workout of the Day A.

Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 1 length SA Ring Row x 5 per Workout of the Day A.