Workout of the Day

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 Bear Crawl x 50ft Workout

Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 @ 20X1 (45/35lbs) Bar Tap x

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 In teams of 3, complete 2 Rounds each of: Run/Row 250m Hang from Pull Up Bar Hi/Lo Plank Workout of the Day A.

Warm Up Run 400 or Row 500m Then 2 Rounds of: T Push Up Dislocate x 10 Good Morning x 10 OHS x 10 Workout

Warm Up Row or Assault Bike 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Scap Pull Up x 10 Front Squat