Workout of the Day

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

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