Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft Scap Push Up x 10 Workout of the Day A. 4 Sets

Warm Up Row or Assault Bike 25/20 Cals Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the

Warm Up Row or Assault Bike 25/20 Cals Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 10 @ 20×1 SA

Warm Up Jumprope 3 minutes Then 1 Round of: Walking Lunge x 50ft Deadhang x 30 seconds Wall Walk x 1 Workout of the Day

Warm Up Row 300/250m (No Straps) Dynamic Drills Then 2 Rounds of: Dislocate x 10 TGU x 2 per Workout of the Day A. 4

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