Alcatraz – 1/2/18

Cell Daily Workout – Alcatraz 1/2/18


Inmate 1 [1]
Jump Squats
Dumbell Snatches
MB Slam
(Each set progress 1 step closer to exiting your Cell)

Inmate 2 (I2) “Row to shore”
Row 30 On 30 Off Untill inmate 1 has completed Alcatraz

Inmate 3 (I3)
50 Calories Assault Bike (work as a team of 2)
2 Laps Sled Push

(timer for all activities is I1)

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