Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 10 SA Bottoms Up KB Carry x 50ft per Workout of the

Warm Up Row 250/200m (No Straps) Ankle and Hip Mobility Then 2 Rounds of: OHS x 10 @ 30X1 Dislocate x 10 Workout of the

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 Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per T Push Up x 10 Workout

Warm Up Row 250/200m Then 2 Rounds of: Squat to Stand x 3 Prisoner Good Morning x 5 Box Jump/Step Down x 7 Workout of

Warm Up 2 Rounds of: Row 250/200m No Straps Jumprope 30 seconds Deadhang 30 seconds Ankle & Hip Mobility Then 2 Rounds of: Goblet Squat