Workout of the Day

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 10 Dislocate x 10 OHS x 10 Workout of the Day A.

Warm Up Run or Row 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 5 @ 30X1 Burpee Broad Jump

Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Scap Pull Up x 5 Dislocate x 10 Good Morning x 10 Workout

Warm Up Row 300/250m Dynamic Drills Then 2 Rounds of: Dislocate x 10 T Push Up x 10 SA Bottoms Up OH KB Carry x

Workout of the Day In teams of 3, with only 1 teammate per station, complete as many rounds and reps as possible in 30 minutes

Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 1 length Scap Pull Up x 5 Bear Crawl x 1 length Scap