Workout of the Day

Workout of the Day In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of: Muscle

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run/Row 200m Partner B – Hang from Pull Up Bar Partner

Warm Up Jumprope 3 minutes Then 2 Rounds of: TGU x 2 per Prisoner Good Morning x 10 Hang from Pull Up Bar 30 Seconds

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 10 Squat to Stand x 5 Burpee Broad Jump x 3 Workout

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 12/10 Cals (No Straps) Partner B – 3Pt PVC Hinge

Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Dislocate x 10 OHS x 5 @ 32X1 T Push