Workout of the Day

Warm Up Run or Row 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 @ 30X1 (45/35lbs) Broad Jump

Warm Up 2 Rounds of: Row/Run 250m TGU x 2 per Scap Pull Up x 5 Workout of the Day A. 3 Sets A1: Strict

Warm Up Row 250m (No Straps) Then 2 Rounds of: T Push Up x 10 Prisoner Good Morning x 6 Burpee Broad Jump x 2

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 Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 @ 2011 Workout of the Day A.

Warm Up Run, Row, or Bike 2 minutes Then 2 Rounds w/ PVC of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout