Workout of the Day

Warm Up 1 Round of Crab Walk x 1 length Wall Walk x 2 Inchworm x 3 Burpee Broad Jump x 4 Workout of the

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Scap Pull Up x 5 T Push Up x 10 SA OH KB Carry

Warm Up Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 7 @ 31X1 Ring Row x 7 @

Workout of the Day In teams of 3, complete as many rounds and reps as possible in 40 minutes of: Double Under x 90 800m

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