Workout of the Day

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

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

Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Prisoner Good Morning x 5 Dislocate x 10 OHS x 15 Workout of the Day

Warm Up Run or Row 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: T Push Up x 10 Goblet Squat x 8