Workout of the Day

Warm Up Run 400m Dynamic Drills Then Walking Lunge x 1 length Bear Crawl x 1 length Crab Walk x 1 length Workout of the

Warm Up Row 250m Then 2 Rounds w/ PVC of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A.

Warm Up Run or Row 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 8 @ 20X1 T Push Up x

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Wall Walk x 2 SLOW Box Jump/Step Down x 4 SA KBS x 6

Warm Up In teams of 3, complete 2 sets each of: Partner A – Row 200m Partner B – Deadhang for Pull Up bar Partner

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