Workout of the Day

Warm Up Row or Run 250m Then 3 Rounds of: TGU x 2 per Jumprope 30 seconds Workout of the Day A. Complete as many Double

Warm Up Row 250m (No Straps) Then 2 Rounds of: SA DB OH Walking Lunge x 50ft Left Prisoner Good Morning x 5 SA DB

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 YTW x 10 T Push Up x 10 Workout of the Day A.

Warm Up Row 15/12 Cals (No Straps) Then 2 Rounds of: Scap Push Up x 10 Deadhang x 30 seconds Single Under x 50 Workout

Warm Up Run 250m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 Scap Pull Up x 8 Workout of

Workout of the Day  In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30