Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Alt TGU x 1 (SLOW) Scap Pull Up x 5 Wallwalk x 1 (SLOW) Workout of

Warm Up Row 3 minutes Jumprope 2 minutes Hi/Lo Plank 1 minute Ankle, Hip, and Front Rack Mobility Workout of the Day A. Front Squat

Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in

Warm Up Row or Run 250m Then 2 Rounds of: TGU x 2 per Deadhang 30 seconds Workout of the Day A. 4 Sets A1:

Warm Up Row or Assault Bike 3 minutes Group PVC Drills 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Then

Warm Up Jumprope 3 minutes Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Seated Wallslide x 10