Workout of the Day

Thank you to all those who have served and to those that continue to do so.  Happy Veterans Day!!! Warm Up Run or Row 250m

Warm Up Jumprope 3 minutes Dynamic Drills Workout of the Day EMOM for 12 Minutes O- 7 GTO (135/95) E- 7 Toes to Bar Rest/Walk Rest

Warm Up Run 400m or Row 500m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 20X1 Ring Row x

Workout of the Day In teams of 3, complete 5 rounds each for time of: Row 500 Meters or Run 400m Barbell Complex x 5

Warm Up Jumprope 3 minutes Group Dynamic Drills Workout of the Day A. Complete as many Double Unders as possible in 3 minutes B. Every

Warm Up Dynamic Drills Then 2 Rounds Dislocate x 10 Good Morning x 10 OHS x 10 Run/Row 250m Workout of the Day A. Every