Workout of the Day

Warm Up Row 250m Then 2 Rounds of: Dislocate x 10 OHS x 10 Good Morning x 10 Plate Hop x 10 Workout of the

Warm Up Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Workout of the Day A. Front Squat – Test 1RM Perform the following

Warm Up Run 400m Dynamic Drills Then 2 Rounds of: TGU x 2 per Hang from Bar x 30 seconds Workout of the Day A.

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

Workout of the Day In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle

Warm Up 2 Rounds of: Row 250m (No Straps) Alt TGU x 6 Workout of the Day A. 4 Sets A1: Wtd Step Up x