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 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

Warm Up In teams of 3, complete 2 Round each of: Partner A – Row 250/200m (No Straps) Partner B – Jumprope Singles Partner C

Warm Up Row or Run 250m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 3011 Dislocate x 10 Workout of

Workout of the Day In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle