Workout of the Day

Warm Up Run or Row 250m Then 2 Rounds of: False Grip Ring Row x 5 @ 2111 Dislocate x 10 OHS x 10 @

Warm Up Jumprope 3 minutes Ankle, Hip, Wrist, and Front Rack Mobility Then 2 Rounds of: Walking Lunge x 1 length T Push Up x

Warm Up Row 250m Dynamic Drills Then 2 Rounds of: Ring Scap Pull Up x 5 Alt Step Up/Step Down x 10 Russian KBS x

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Alt SA KB Press x 10 (5 per) Run or Row 150m Workout

Workout of the Day In teams of 2 or 3, complete as many reps as possible of: With a continuous running clock: 0:00 – 12:00

Warm Up 2 Rounds of: Scap Push Up x 5 OH Walking Lunge x 1 length Supinated Ring Row x 5 Bear Crawl x 1