Workout of the Day

Warm Up Row 250m (No foot straps) Wrist/Forearm Mobility Then 2 Rounds of: Walking Lunge x 1 length Scap Pull Up x 5 Bear Crawl

Warm Up Jumprope 3 minutes Then 2 Rounds of: Single Arm KB Push Press x 8 per Squat to Stand x 6 Box Jump/Step Down

Warm Up Run 250m Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 10 Bar Tap x 10 T Push Up x 10

Warm Up Row or Run 250m Group Dynamic Drills Workout of the Day A. 3 Sets Nose to Wall HS Hold x 45-60 seconds (accumulate

Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 T Push Up x 10 Wtd External Rotation x 10 per @ 2020

Workout of the Day In teams of 4, complete 3 sets each of: Row 30 calories Wallball x 30 (20/14lbs to 10/9′ target) KB Snatch