Workout of the Day

Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds of: SA Bottoms Up Carry x 1 length per (90/90 Bent Arm) T Push

Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Walking Lunge x 1 length Scap Pull Up x 10 Workout of the Day

Warm Up Row 500m Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. Every 2

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Dislocate x 10 Scap Push Up x 10 SA KB Press x 5 per

Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Scap Pull Up x 5 Box Jump/Step Down x 5 Workout