Workout of the Day

Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: RDL x 5 (45/35lbs) Hang Power Clean x 5 Front Squat x 5

Warm Up In teams of 3, complete 2 Sets each of: Partner A – Row 250m Partner B – Jumprope Singles Partner C – Alt

Warm Up Row 20/15 Cals Then 2 Rounds of: Ring Row x 5 @ 2111 Bar Tap x 10 Jumprope 60 seconds (Singles) Workout of

Warm Up Row 250m Then 2 Rounds of: TGU x 2 per SA KB Push Press x 5 per PVC Good Morning x 10 Workout

Workout of the Day In teams of 3, complete the following for time: Row 1000m Thruster x 50 (45/35) Pull Up x 30 Immediately followed

Warm Up Row 300m Dynamic Drills Then 2 Rounds of: Dislocate x 10 T Push Up x 10 Scap Pull Up x 10 Workout of