Workout of the Day

Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Bar Tap x 12 Front Squat x 6 (45/35lbs) Burpee

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250m Partner B – Hang from Bar Partner C –

Warm Up Row 250m Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Front Rack & Farmer Carry

Workout of the Day In teams of 2 or 3, with only 1 person working at at time, complete 4 Rounds for time of: Muscle

Warm Up Row or Assault Bike 3 minutes Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 3011 Then

Warm Up Row 2 minutes (No Straps) Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day