Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: SA KBS x 5 per SA KB Push Press x 5 per Scap Pull Up x

Warm Up Row or Assault Bike 2 minutes Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 3011 SA Ring Row

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

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

Warm Up Row 500/450m Then 2 Rounds of: Squat to Stand x 5 SA OH Carry x 50 ft Left Prisoner Good Morning x 7

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Scap Pull Up x 10 T Push Up x 10 Workout of the