Workout of the Day

Warm Up Row 250m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 8 @ 20X1 Ring Row x

Workout of the Day In teams of 2 or 3, alternate full rounds to complete as many rounds and reps as possible in 18 minutes

Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 1 length Bar Tap x 10 TGU x 1 per (each rep should

Warm up Run 250m Then 2 Rounds of: Dislocate x 10 SA KB OHS x 3 per @ 3111 Good Morning x 10 Workout of

Warm Up Row 300m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 8 T Push Up x 8

Warm Up Jumprope 3 minutes Group Dynamic Drills Workout of the Day A. 3 Sets A1: Bar Tap x 10-15 OR Kipping Pull Up x