Workout of the Day

Warm Up Row 300m Dynamic Drills Then 2 Rounds of: Box Jump/Step Down x 3 Squat to Stand x 5 Sumo Good Morning x 7

Warm Up Row or Run 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 5 (45/35) Push Press

Warm Up Row or Bike 3 minutes Dynamic Drills Then 2 Rounds of: SA OH KB Reverse Lunge x 5 per Deadhang to Active Arch

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Dislocate x 10 OHS x 15 Workout of the Day A.

Warm Up Run 250m Dynamic Drills Then 2 Rounds of: TGU x 1 per (SLOW) Cat Cow x 10 Prone Kneeling T Spine Rotation x

Warm Up Jumprope 3 minutes Then 2 Rounds of: Wall Walk x 2 Good Morning x 10 T Push Up x 10 Workout of the