Workout of the Day

Warm Up Row 250m Then 2 Rounds of: Good Morning x 10 Squat to Stand x 5 Burpee Broad Jump x 2 Workout of the

Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds of: T Push Up x 10 Bar Tap x 10 Single Arm Bottoms Up

Warm Up Run or Row 250m Then 2 Rounds of: Dislocate x 10 TGU x 1 per Scap Pull Up x 10 Workout of the

Warm Up Jumprope 3 minutes Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 False Grip Ring Row x 3

Workout of the Day Against a 40 minute running clock: In teams of 3, with only 1 partner working at a time, complete the following:

Warm Up Row 250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per Ankle, Hip, & Front Rack