Workout of the Day

Warm Up Row or Assault Bike 3 minutes Then 2 Rounds of: Bar Tap x 10 T Push Up x 10 Then 5 Rounds (increasing

Warm Up Jumprope 3 minutes Group Dynamic Drills Workout of the Day A. Complete as many Double Unders as possible in 2 minutes. B. 5

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 10 Scap Push Up x 10 Alt Box Step Up x 10

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