Workout of the Day

Warm Up Row 250m Then 2 Rounds of: Ring Row x 5 @ 2111 Good Morning x 7 Walking Lunge x 1 length Workout of

Warm Up Row or Run 250m Dynamic Drills Then Push Press x 10 (45/35) Deck Squat x 10 Workout of the Day A. 4 Sets

Warm Up Jumprope 3 minutes Then 2 Rounds of: Inchworm x 3 Squat to Stand x 6 Russian KBS x 9 Workout of the Day

Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds of: Seated Wallslide x 10 T Push Up x 10 SA Bottoms Up OH

Warm Up Jumprope 3 minutes Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Box Jump/Step Down x 3 Dislocate x 6 Goblet Squat

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