Workout of the Day

Warm Up Row or Run 250m Group Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 Box Jump/Step Down x

Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 TGU x 2 per Workout of the Day A. 3 Sets

Warm Up Row 250m Group Dynamic Drills Then 2 Rounds of: Dislocate x 10 T Push Up x 10 PVC Good Morning x 10 Workout

Workout of the Day In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of: Muscle

Warm Up Row 250m (No foot straps) Wrist/Forearm Mobility Then 2 Rounds of: Walking Lunge x 1 length Scap Pull Up x 5 Bear Crawl

Warm Up Jumprope 3 minutes Then 2 Rounds of: Single Arm KB Push Press x 8 per Squat to Stand x 6 Box Jump/Step Down