Workout of the Day

Warm Up Row 250m Group Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 7 @ 30X1 Box Jump/Step Down x

Warm Up Jumprope 3 minutes Then 2 Rounds of: TGU x 1 per (SLOW) Dislocate x 10 Wall Walk x 2 Workout of the Day

Warm Up Row 250m Group Dynamic Drills False Grip Instruction Then 2 Rounds of: False Grip Ring Row x 2-3 @ 2111 Squat to Stand

Workout of the Day In teams of 3, complete as many rounds and reps as possible in 40 minutes of: Row 1000m Double Under x

Warm Up Row 250m Then 2 Rounds of: Bar Tap x 5 Squat to Stand x 5 Dislocate x 5 OHS x 5 Workout of

Warm Up Run 250m Then 2 Rounds of: Walking Lunge x 1 length Bear Crawl x 1 length Jumprope Singles x 60 seconds Workout of