Workout of the Day

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

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Burpee Broad Jump x 3 Wall Walk x 1 Workout of

Warm Up Run 250m 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Ankle and Hip Mobility Workout of the Day

Workout of the Day In teams of 3, complete the following for time: Row 1000m or Run 800m Alt DB Snatch x 40 (50/35lbs) Pull