Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Inchworm x 5 Squat to Stand x 10 Dislocate x 10 OHS x 10 Workout of

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