Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: TGU x 2 per Scap Pull Up x 10 Workout of the Day A. 4 Sets

Warm Up Row 250m Then 2 Rounds of: Squat to Stand x 5 Dislocate x 10 Jerk Grip OH Walking Lunge x 1 length Workout

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Scap Push Up x 10 T Push Up x 10 Good Morning x 10

Warm Up In teams of 3, complete 2 rounds of: Partner A – Row 250m Partner B – Jumprope singles Partner C – Hang from

Warm Up Run 250m Then 2 Rounds of: Goblet Squat x 8 @ 30X1 Box Jump/Step Down x 5 Ankle and Hip Mobility Workout of

Workout of the Day In teams of 4, complete 5 sets each for time of: Run 250 Thruster x 15 (95/65) Pull Up x 12