Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: T Push Up x 10 Bar Tap x 10 Alt Box Step Up x 10 (24/20″)

Warm Up Row or Assault Bike 3 minutes Ankle and Hip Mobility Then 2 Rounds of: Prisoner Good Morning x 5 Squat Jump x 5

Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in

Warm Up Jumprope 3 minutes Then 2 Rounds of: TGU x 2 per SA Ring Row x 5 per @ 2011 Workout of the Day

Warm Up Row or Assault Bike 3 minutes Then 2 Rounds of: Squat to Stand x 5 SA DB OH Walking Lunge x 50ft Left

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250m (No Straps) Partner B – Jumprope Singles Partner C