Workout of the Day

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row/Run 250 (1 of each) Partner B – Alt. Box Step

Warm Up Run 250m Ankle and Hip Mobility Then 2 Rounds of: SA Front Rack Goblet Squat x 6 @ 30X1 – Left Deadhang 20

Workout of the Day In teams of 4, complete 3 sets each of: Row 30 calories KB Snatch x 30 (53/35lbs – switch hands every

Warm Up Row 250m Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 2011 Workout of the Day A.

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Prisoner Good Morning x 7 Squat to Stand x 5 Box Jump/Step Down x 3

Warm Up Run 250m Then 2 Rounds of: TGU x 2 per T Push Up x 8 Workout of the Day A. 3 Sets A1: