Workout of the Day

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft Scap Push Up x 10 Bear Crawl x 50ft Scap Pul

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. 4

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250m (No Straps) Partner B – Hang from Pull Up

Warm Up 2 Rounds of: Row/Run 250m Prisoner Good Morning x 5 T Push Up x 10 Bear Crawl x 50ft Workout of the Day

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

Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in