Workout of the Day

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

Warm Up Row,Run, or Bike 3 minutes Then 2 Rounds of: Squat to Stand x 5 Dislocate x 10 OHS x 15 Workout of the

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 T Push Up x 10 OH Walking Lunge x 1 length (25/15lb plate)

Warm Up Jumprope 3 minutes Dynamic Drills Wrist/Forearm Mobility Drills Then 2 Rounds of: Wall Walk x 1 TGU x 2 per Burpee Broad Jump

Warm Up Row 250m Dynamic Drills Then 2 Rounds of: Goblet Squat x 8 @ 30X1 Ring Row x 5 @ 2111 Ankle, Hip, and