Workout of the Day

Warm Up Run or Row 250m Then 2 Rounds of: TGU x 2 per Hang from Pull Up Bar x 30 seconds (:15 Dead Hang/:15

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Scap Push Up x 10 SA Bottoms Up KB Carry 90/90 x 50ft

Warm Up Run 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 @ 32X1 Bar Tap x 10 Workout

Workout of the Day In teams of 2 or 3, complete as many rounds and reps as possible in 30 minutes of: Row or Assault

Warm Up Run 250m Then 2 Rounds of: TGU x 2 per Plate Hops x 30 seconds Workout of the Day A. 4 Sets A1:

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run/Row 250m Partner B – Scap Pull Up x 10 +