Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 SA Bottoms Up KB Carry x 50ft per Workout of the Day A.

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Squat to Stand x 5 Dislocate x 7 OHS x 9 Workout of the Day

Warm Up Row or Assault Bike 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Hang from Pull Up Bar x 60

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