Justin

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Seated Wallslide x 5 @ 3030 T Push Up x 10 SA KBS x 5 per Workout of the Day A. 5 Sets A1: CGBP x 3-4 @ 20X1 – Rest 60 seconds A2: Hollow Body Flutter Kicks x 30-45 seconds – Rest 60 […]

Warm Up Row 250m Then 2 Rounds of: Dislocate x 10 OHS x 10 Scap Pull Up x 10 Workout of the Day A. 3 Sets A1: Weighted Pull Up x 2-3 @ 2011 OR 2-3 Negatives @ 51A1 – Rest 60 seconds A2: Single Leg KB RDL x 6-8 per @ 3011 – Rest

Warm Up Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 30X1 SA Bottoms Up 90 Degree Carry x 30m per Workout of the Day A. 5 Sets A1: Back Squat x 3-4 @ 30X1 – Rest 60 seconds A2: SA Bent Row x 8-10 @ 2020

Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 40 minutes of: Row 1000m or Run 800m Double Under x 90 Wallball x 60 (20/14lbs to 10/9′ target) Ground to Overhead x 30 (135/95lbs) Muscle Up x 20 or

Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 1 length Bear Crawl x 1 length Burpee Broad Jump x 1 length Workout of the Day A. 4 Sets A1: RFESS x 8 per @ 2010 – Rest 60 seconds A2: Incline Thumbs Up Reverse Fly x 8-10 @ 2020 – Rest

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 10 Wall Walk x 2 Workout of the Day A. 5 Sets Push Jerk x 1.1.1 – Reset and Rest 3-5 second between singles – Rest 2 minutes between sets. B. 5 Sets 3 Postion Clean – High Hang (Pockets), Mid Thigh,

Warm Up Row or Run 250m Group Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 Box Jump/Step Down x 3 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: Seated Wallslide x 6-8 @ 3030 – Rest 60 seconds

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 TGU x 2 per Workout of the Day A. 3 Sets A1: Strict Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds B. 12 minutes @ 80% of: Run

Warm Up Row 250m Group Dynamic Drills Then 2 Rounds of: Dislocate x 10 T Push Up x 10 PVC Good Morning x 10 Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds B. 3 Sets

Workout of the Day In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of: Muscle Up x 3 (Or CTB Pull Up x 6) Burpee Box Jump Over x 6 (24/20″) Wallball x 12 (20/14lbs to 10/9′ target) Rest/Walk 6 minutes In teams of 2,