Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft Scap Pull Up x 10 Workout of the Day A. Complete as

Warm Up Run 400m 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. Every 2 minutes,

Warm Up Row 300/250m (No Straps) Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 (45/35) SA Bottoms Up KB

Warm Up Jumprope 3 minutes Then 2 Rounds w/PVC of: Dislocate x 10 Hang Muscle Snatch x 10 OHS x 10 Workout of the Day

Warm Up Run 400m Then 2 Rounds of: Cat Cow x 5 T Spine Rotation x 5 per T Push Up x 10 Workout of

Workout of the Day In teams of 2, partners alternate 2 minute rounds to complete as many reps as possible in 20 minutes (5 Rounds