Workout of the Day

Warm Up Row 250m Dynamic Drills 2 Rounds of: Dislocate x 10 T Push Up x 10 Scap Pull Up x 10 Workout of the

Workout of the Day In teams of 4, complete 3 sets each of: Row 30 calories KBS x 30 (53/35) Wallball x 30 (20/14lbs to

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row or Run 200m Partner B – Jumprope (Singles) Partner C

Warm Up Run 250m Then 2 Rounds of: Squat to Stand x 5 Box Jump/Step Down x 5 Good Morning x 5 Workout of the

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Seated Wallslide x 10 Single Arm KB Thruster x 5 per Workout of

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Run 150m Partner B – Row 150m Partner C – TGU