Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Dislocate x 5 OHS x 5 Workout of the Day A.

Warm Up Row 250m Then 1 Rounds of: SA KB Push Press x 5 (Left) SA OH Walking Lunge x 1 length (Left) Deck Squat

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250/200m Partner B – Jumprope Singles Partner C – Box

Warm Up Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 5 @ 20X1 Scap Pull Up

Workout of the Day In teams of 2, with only 1 person working at a time, complete as many rounds and reps as possible in

Warm Up Row 250m – No Straps Then 2 Rounds of: SA KB OH Walking Lunge x 1 length Deadhang x 30 seconds Workout of