Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Bar Tap x 10 SA Bottoms Up KB Carry x 50ft

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Dislocate x 10 T Push Up x 10 3pt PVC Hinge x 10 Workout of

Workout of the Day In teams of 6, with only 2 partners at each station and only 1 person working at a time, complete as

Warm Up Row 250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 2011 T Push Up

Warm Up Run 250m Then 2 Rounds of: RDL x 5 (45/35lbs) Hang Power Clean x 5 Front Squat x 5 Push Press x 5

Warm Up Row or Bike 3 minutes Ankle and Hip Mobility Then 2 Rounds of: TGU x 2 per Bar Tap x 10 Workout of