Workout of the Day

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

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