Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 10 Squat to Stand x 5 Burpee Broad Jump x 3 Workout

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 12/10 Cals (No Straps) Partner B – 3Pt PVC Hinge

Warm Up Jumprope 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Dislocate x 10 OHS x 5 @ 32X1 T Push

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Walking Lunge x 50ft Scap Push Up x 10 Bear Crawl x 50ft Scap Pul

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. 4

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250m (No Straps) Partner B – Hang from Pull Up