Workout of the Day

Warm Up Row or Assault Bike 20 Cals Then 2 Rounds of: Prisoner Good Morning x 5 Squat to Stand x 3 Burpee Broad Jump

Warm Up Jumprope 3 minutes Then 2 Rounds of: OHS x 10 Hang from Bar 30 seconds Workout of the Day A. 3 Sets Bar

Workout of the Day In teams of 5, with only 1 teammate allowed per station, complete as many rounds and reps as possible in 30

Warm Up Row 2 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Squat to Stand x 3 Wall Walk x 1 (SLOW) Workout

Warm Up Row 250m (No Straps) Then 2 Rounds of: Squat to Stand x 10 Scap Pull Up x 10 Workout of the Day A.

Warm Up Run 400m or Row 500m Then 2 Rounds of: SA Ring Row x 5 per @ 2011 OHS x 10 w/pvc Workout of