Workout of the Day

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

Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 20X1 Scap Push Up x 10

Warm Up Row 300m Then 2 Rounds of: Inchworm x 3 Good Morning x 6 KBS x 9 Workout of the Day A. 5 Sets

Warm Up Run 250m Then 2 Rounds of: Dislocate x 10 Seated Wallslide x 10 T Push Up x 10 KB Snatch Instruction & Practice

Workout of the Day In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle

Warm Up In teams of 3, complete 3 Rounds each of: Partner A – Run or Row 200m Partner B – Hang from Pull Up