Workout of the Day

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

Warm Up Row 300m (No Straps) Then 2 Rounds of: FLR on Floor x 30 seconds Alt Box Step Up x 10 Scap Pull Up

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 T Push Up x 10 SA Ring Row x 5 per @ 2011

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