11.30.2023

Workout of the Day

A. 2 Sets:

• Bike or Row 90 Seconds
• 90/90 Hip Switch x 10
• Prone Lying Dislocate x 10
• Half Kneeling Ankle Rocks 30 Seconds per

B. 5 Sets:

• OHS x 3 @ 30X1

-Rest 90 Seconds

C. For Time:

• Wallball x 40
• Run x 800m
• Wallball x 40