Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: TGU x 2 per SA Ring Row x 6 per @ 2011 Workout of the Day

Workout of the Day In teams of 3, with only 1 person working at a time, complete 3 Rounds for time of: Row or Assault

Warm Up Assault Bike 15/10 Cals Then 2 Rounds of: Jumprope 60 seconds Walking Lunge x 50ft Bar Tap x 10 Workout of the Day

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A.

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Bar Tap x 10 Broad Jump x 1.1 Workout of the

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250m Partner B – Hang from Pull Up Bar Partner