Workout of the Day

Warm Up Row 250m Then 2 Rounds of: Squat to Stand x 3 Prisoner Good Morning x 5 Air Squat x 7 Workout of the

Warm Up Run or Row 250m Then 2 Rounds of: Jumprope 60 seconds Walking Lunge x 50ft FLR x 30 seconds Workout of the Day

Warm Up Row 300/200m (No Straps) Then 2 Rounds of: Bear Crawl x 1 length Deadhang x 30 seconds Workout of the Day A. Every

  Workout of the Day A. 3 Sets Bar Tap x 10 Dislocate x 10 OHS x 10 w/ PVC B. 5 Sets Snatch x

Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Deadhang 30 seconds Wall Walk x 3 Burpee Broad Jump

Workout of the Day In teams of 2, partners alternate 2 minute rounds to complete as many reps as possible in 20 minutes (5 Rounds