Justin

Warm Up Jumprope 3 minutes Ankle and Hip Mobility Then 2 Rounds of: Scap Pull Up x 5 Squat to Stand x 5 Front Squat x 5 (45/35lbs) Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds A2: Supinated Ring Row x 8-10 @ 2111 –

Warm Up Jumprope 3 minutes Then 2 Rounds of: SA Ring Row x 5 per @ 2011 T Push Up x 10 Air Squat x 15 Workout of the Day A. 3 Sets Bar Tap x 10 Nose to Wall HS Hold x 30-45 seconds Alt Cossack Squat x 8-10 B. EMOM for 6 (3

Warm Up Row 2 minutes (No Straps) Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Then 2 Rounds of: Wallslide x 10 SA OH Carry x 100ft per Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 60 seconds A2: Hollow

Workout of the Day In teams of 2, partners alternate MOVEMENTS to complete as many rounds and reps as possible in 12 minutes of: Double Under x 30 Row 15/12 Cals HSPU x 10/8 Rest 6 minutes, then: In teams of 2, partners alternate FULL ROUNDS to complete as many rounds and reps as possible

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Walking Lunge x 50ft Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of

Warm Up Row 2 minutes (No Straps) Then 2 Rounds of: Inchworm x 3 SA KB Front Rack & OH Carry x 50ft per Then 2 Rounds w/PVC of: Dislocate x 10 Good Morning x 5 Pressing Snatch Balance x 5 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) Hang Power

Warm Up Row, Run, Bike, or Ski 3 minutes Ankle and Hip Mobility Then 2 Rounds with empty barbell of: Elbow Rotations x 5 per Front Squat x 5 Press x 5 Thruster x 5 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds A2: Dynamic

Warm Up Row or Run 250m Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 Alt Box Step Up x 10 Workout of the Day A. EMOM for 10 Odd – Power Clean x 5 TnG (135/95lbs) + Double Under x 20 Even – TTB x 8-10 Rest/Walk 5 minutes

Warm Up Jumprope 3 minutes Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per T Push Up x 10 Scap Pull Up x 5 Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per