Workout of the Day

Warm Up Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 5 @ 20X1 Scap Pull Up

Workout of the Day In teams of 2, with only 1 person working at a time, complete as many rounds and reps as possible in

Warm Up Row 250m – No Straps Then 2 Rounds of: SA KB OH Walking Lunge x 1 length Deadhang x 30 seconds Workout of

Warm Up Run or Row 250m Then 2 Rounds of: False Grip Ring Row x 5 @ 2111 Dislocate x 10 OHS x 10 @

Warm Up Jumprope 3 minutes Ankle, Hip, Wrist, and Front Rack Mobility Then 2 Rounds of: Walking Lunge x 1 length T Push Up x

Warm Up Row 250m Dynamic Drills Then 2 Rounds of: Ring Scap Pull Up x 5 Alt Step Up/Step Down x 10 Russian KBS x