Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Scap Push Up x 5
- Box Jump/Step Down x 5
- SA KB Press x 5 per
Workout of the Day
A. 4 Sets
- A1: Push Press x 8 – Rest 60 seconds
- A2: Hollow Rocks/Hold x 30 seconds
B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
- Row 20/15 Cals
- Shoulder to Overhead x 10 (115/75)
- Box Jump Over x 5 (24/20)
-Partner B may begin as soon as the rower is available.
C. 3 Sets
- Thumbs Up Reverse Fly x 8-10
