Workout of the Day

Warm Up Row or Run 250m False Grip Instruction Then 2 Rounds of: False Grip Ring Row x 3 Inchworm x 2 Wall Walk x

Warm Up Row 300m Dynamic Drills Then 2 Rounds of: Deadhang x 30 seconds Scap Push Up x 10 SA KB OHS x 3 per

If your back is still busted from 17.1 this is a good time to perform 1 of our 3 weekly optional conditioning workouts posted in

Workout of the Day In teams of 2, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle

Workout of the Day WORKOUT 17.1 For time: Alt DB Snatch x 10 (50/35lbs) Burpee Box Jump Over x 15 (24/20″) Alt DB Snatch x

Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Dislocate x 10 T Push Up x 10 L Seated SA Press x